Lying Floor Slide

Muscles worked

Setup

1. Lie flat on your back with your knees bent and feet flat on the floor in a hook-lying position.
2. Press your lower back firmly into the floor to engage your core and eliminate any arching in the lumbar spine.
3. Place your arms on the floor at a 90-degree angle, with elbows level with your shoulders and the backs of your hands touching the ground.

How to do it

1. Exhale as you slowly slide your arms upward along the floor, reaching your hands toward each other overhead into a 'Y' position.
2. Maintain constant contact between the floor and your elbows, wrists, and the backs of your hands throughout the entire range of motion.
3. Inhale as you slowly pull your elbows back down toward your ribcage, creating a 'W' shape with your arms.
4. Move with a controlled tempo, taking roughly 3 seconds to slide up and 3 seconds to return.

Form checklist

• Keep your lower back glued to the floor at all times to prevent rib flare.
• Ensure your wrists and elbows do not lift off the ground as you reach overhead.
• Keep your chin tucked slightly to maintain a neutral neck position.
• Avoid shrugging your shoulders toward your ears during the upward phase.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are pulling your shoulder blades down into your back pockets as you return to the starting position.
• If your hands lift off the floor, only slide as high as you can maintain contact; range of motion will improve over time.

Make it harder

• Hold a light resistance band between your hands to add lateral tension throughout the slide.
• Transition to Wall Slides, performing the same movement while standing with your entire back and arms pressed against a wall.

Frequently asked

What muscles does the lying floor slide work?

The lying floor slide primarily targets the abs, lats, and obliques, and also works the erector spinae, glutes, and serratus anterior as secondary muscles.

What equipment do you need for the lying floor slide?

The lying floor slide requires no equipment — just your body weight.

Is the lying floor slide good for beginners?

Yes. The lying floor slide is a beginner-friendly movement and a strong foundation to build on.

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