Seated Heel Slide On Chair

Muscles worked

Setup

1. Sit upright on the edge of a stable chair or flat bench with your feet flat on the floor.
2. Place your hands on the sides of the seat for stability and maintain a tall, neutral spine.
3. Position your knees bent at a 90-degree angle with your feet hip-width apart.

How to do it

1. Exhale and slowly slide one heel forward along the floor until the leg is fully extended.
2. Contract your quadriceps forcefully at the point of full extension for a one-second pause.
3. Inhale and slide the heel back to the starting position using a slow, controlled tempo.
4. Repeat the movement with the opposite leg, alternating sides for the duration of the set.

Form checklist

• Keep your torso stationary; do not lean back as you extend your leg.
• Maintain constant contact between your heel and the floor throughout the slide.
• Ensure your toes remain pointed toward the ceiling to keep the quad engaged.
• Avoid 'snapping' the knee into extension; use muscle tension to drive the movement.

Pro tips

• To maximize VMO (inner quad) activation, focus on squeezing the thigh muscle as hard as possible when the leg is straight.
• If the floor has too much friction, place a small towel or a furniture slider under your heel for a smoother glide.

Make it harder

• Add ankle weights to increase the resistance during the extension and retraction phases.
• Perform the movement without letting the heel touch the floor, transitioning the slide into a seated leg extension.

Frequently asked

What muscles does the seated heel slide on chair work?

The seated heel slide on chair primarily targets the quadriceps, and also works the hip flexors as secondary muscles.

What equipment do you need for the seated heel slide on chair?

The seated heel slide on chair requires no equipment — just your body weight.

Is the seated heel slide on chair good for beginners?

Yes. The seated heel slide on chair is a beginner-friendly movement and a strong foundation to build on.

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