CALISTHENICSCore Bodyweight
How to Do Heel Slide
Lie on back. Press lower back into floor. Gently brace core. Slowly slide one heel along the floor, extending the leg fully. Slide back. Alternate legs. Stop if lower back arches.
Step-by-Step Form Guide
Follow these cues for correct Heel Slide form
1
Setup
Lie on back
2
Movement
Press lower back into floor. Gently brace core. Slowly slide one heel along the floor, extending the leg fully. Slide back. Alternate legs
3
Lockout
Stop if lower back arches
Coaching Cues
✓Brace the core gently before sliding — think 30% effort, not a crunch
✓Slide slowly and stop if the lower back lifts off the floor
✓Breathe throughout — holding your breath spikes intra-abdominal pressure
Muscles Worked
Primary: Core
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