One-Leg Lying Heel Slide

  1. Lie down on your back on a padded surface with the target leg straight.
  2. Wear a pair of socks or place a slider disc under the heel of the target leg. The goal is to be able to slide your heel on the floor.
  3. Engage your core and keep your non-working leg bent with the foot flat on the floor. This is your starting position.
  4. Slide your heel across the floor towards your buttocks, bending your knee as you go. Focus on contracting your hamstring on the sliding leg.
  5. Slowly slide your heel back down to return to the straight leg position.
  6. Repeat the movement for your desired number of repetitions then switch sides.

Primary Muscles

  • Hamstring

Secondary Muscles

  • Calf
  • Glute
  • Lower Back

Results

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Date Reps Resis. RPE

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