Heel Slides
Primary
Rehabilitation
Secondary
Knee, Quadriceps, Hamstrings
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
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An isolation exercise that lets you focus on one muscle group, the Heel Slides targets your rehabilitation through a pulling movement pattern. Use for knee rehabilitation under guidance of a physical therapist.
Everything You Need to Know About the Heel Slides
The Heel Slides is a good for beginners exercise that targets your Knee joint. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for knee rehabilitation under guidance of a physical therapist. This timing makes the most of your workout and helps you get better results. Who is this for? Those recovering from knee injury or surgery. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Heel Slides — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Heel Slides?
- 1
Lie on back with legs extended.
- 2
Slowly slide one heel toward glutes.
- 3
Bend knee as far as comfortable.
- 4
Slide heel back out to straight.
- 5
Keep other leg flat on floor.
- 6
Repeat then switch legs.
What are the best tips for the Heel Slides?
Great post-knee surgery exercise.
Move slowly and controlled.
Go only as far as comfortable.
Common Heel Slides mistakes
Moving too fast and losing control of the movement.
Rushing through the Heel Slides reduces the time your Knee joint spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Forcing range of motion.
Cutting the range of motion short on the Heel Slides means your Knee joint never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Lifting foot off ground.
A compromised back position during the Heel Slides puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Heel Slides — who it's best for
Those recovering from knee injury or surgery.
How to Program the Heel Slides
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 15-20 each leg.
What are good alternatives to the Heel Slides?
Leg Extension
Quad Sets
Straight Leg Raise
Other Variations
- Wall Heel Slides
- Assisted Heel Slides
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Heel Slides — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Move within pain-free range.
- Progress slowly.