Sliders exercises

Sliders: 7 exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What sliders are for

Sliders are small discs that glide over the floor. They remove friction, so the muscles must control the movement in both directions. They turn simple exercises such as lunges, leg curls and planks into hard, controlled work with no other equipment.

Technique and safety

Use plastic sliders on carpet and fabric ones on hard floors. Move slowly and keep tension throughout; most of the benefit comes from controlling the slide out and back.

Five to start with

  1. 1
    IntermediateSlider Hamstring Curl

    A demanding hamstring curl lying on the floor.

  2. 2
    BeginnerSlider Reverse Lunge

    A smooth lunge where the back foot slides.

  3. 3
    IntermediateSlider Lateral Lunge

    A side lunge for the inner thigh and hips.

  4. 4
    IntermediateSlider Plank Knee Tuck

    Pulling the knees in from a plank for the abs.

  5. 5
    IntermediateBody Saw

    Sliding forwards and back from a forearm plank: a hard core exercise.

All 7 slider exercises