Heel Slides
Primary
Rehabilitation
Secondary
Knee, Quadriceps, Hamstrings
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
Heel Slides
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Heel slides gently restore knee range of motion by sliding the heel along the floor to flex the knee. This low-intensity exercise is often the first movement prescribed after knee surgery or injury.
When to use it
Use for knee rehabilitation under guidance of a physical therapist.
Who it's for
Those recovering from knee injury or surgery.
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.
Heel Slides — targeted muscles
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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.
When to Use the Heel Slides
Use heel slides during early knee rehabilitation as prescribed by your physical therapist. Program 3 sets of 15-20 reps per leg multiple times daily during early recovery phases.
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
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.
Yes, the Heel Slides is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Those recovering from knee injury or surgery. Start with lighter weights to master proper form before progressing.
For the Heel Slides, the recommended approach depends on your goals. 3 sets of 15-20 each leg. For strength, use 10-15 reps. For muscle growth, perform 15-20 reps. For endurance, complete 20-30 reps.
Yes, the Heel Slides can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting rehabilitation.
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.
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.