Exercise guide
Lying Supine Heel Slide
- Beginner
- Isolation
- Rep-based
- Lower legs
The Lying Supine Heel Slide is a beginner-friendly isolation exercise that targets the hamstrings through a controlled sliding motion, improving eccentric strength and knee stability. It is highly effective for developing mind-muscle connection and rehabilitating the posterior chain without heavy loading.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a smooth surface with your legs fully extended.
- Place your heels on sliders, towels, or wear socks to allow for easy gliding.
- Position your arms by your sides with palms facing down for stability.
- Engage your core to ensure your lower back remains in contact with the floor.
How to do it
- Exhale as you slowly pull one heel toward your glutes by contracting your hamstring.
- Maintain firm downward pressure through the heel into the floor throughout the entire range of motion.
- Inhale as you slowly slide the heel back to the starting position using a controlled 3-second tempo.
- Alternate legs, completing the same movement with the opposite limb.
Form checklist
- Keep your hips and pelvis square to the ceiling without tilting.
- Maintain constant downward pressure through the sliding heel.
- Ensure the stationary leg remains completely still and extended.
- Avoid arching your lower back as you extend the leg back out.
Pro tips
- Focus on the 'pulling' sensation in the back of the thigh rather than just moving the foot.
- Pause and squeeze the hamstring for one second at the point of maximum knee flexion to maximize fiber recruitment.
Make it harder
- Perform the slide with both legs simultaneously to increase the intensity and core demand.
- Slightly elevate your hips off the floor into a low bridge to engage the glutes and significantly increase hamstring load.
Frequently asked
- What muscles does the lying supine heel slide work?
- The lying supine heel slide primarily targets the hamstrings, and also works the glutes as secondary muscles.
- What equipment do you need for the lying supine heel slide?
- The lying supine heel slide requires no equipment — just your body weight.
- Is the lying supine heel slide good for beginners?
- Yes. The lying supine heel slide is a beginner-friendly movement and a strong foundation to build on.
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