Primary
Rehabilitation
Secondary
Knee, Quadriceps, Hamstrings
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
See how Heel Slides could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Heel Slides is a beginner-level general fitness movement that trains Knee joint. Use a controlled, comfortable range and an easy starting effort. This guide does not assess pain or provide an injury-recovery protocol.
When to use it
Use Heel Slides only for general fitness when you can perform it comfortably. For pain, injury, surgery, or a medical condition, follow a licensed healthcare professional's instructions instead.
Who it's for
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
Move slowly and only go as far as comfortable. Keep your foot flat on the floor as it slides. Progress the range gradually over multiple sessions rather than forcing it.
Browse all mobility & stability exercises
Also targets: Knee, Quadriceps, Hamstrings
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Lie on back with legs extended.
Slowly slide one heel toward glutes.
Bend knee as far as comfortable.
Slide heel back out to straight.
Keep other leg flat on floor.
Repeat then switch legs.
Move slowly and controlled.
Go only as far as comfortable.
For general fitness, start Heel Slides with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Moving too fast and losing control of the movement.
Rushing through the Heel Slides makes it easier to lose position and harder to keep tension on your Knee joint. Slow down enough to control both the lifting and lowering portions of each rep.
Forcing range of motion.
Cutting the range of motion short on the Heel Slides can reduce the training stimulus for your Knee joint. Use the largest comfortable range you can control without changing the intended setup.
Lifting foot off ground.
Changing your back position during the Heel Slides can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: For general fitness, start Heel Slides with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Heel Slides could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Heel Slides
The Heel Slides primarily targets the Knee joint, making it an effective exercise for rehabilitation development. Secondary muscles worked during the Heel Slides include Quadriceps, Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core, Postural muscles.
Our library labels Heel Slides as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Heel Slides. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Heel Slides is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Heel Slides include: Leg Extension, Quad Sets, Straight Leg Raise. These exercises target similar muscle groups as the Heel Slides and can be used as substitutes based on your equipment availability, gym setup, or training preferences.