Lying Heel Slide Knee Strengthening Exercise-VIDEO, Benefits, Tips

heel slides exercise for knees strengthening

To put in simple words “Heel Slide Knee Workout” is a knee strengthening exercise that involves sliding your heel/foot against a flat surface towards your butt.

Heel Slide Workout Benefits – What Are Heel Raises Good For?

This exercise helps in:

(i) Strengthening the muscles around your knees,

(ii) Increasing knees range of motion, and

(iii) Stretching the ligaments and tendons around your knee joints, making your knee joints more flexible.

In this article, you will find how to do “Heels Slide Knee Strengthening Workouts” with tips & VIDEOS demonstrating its correct form & proper technique.

Heel Slide Knee Exercise Variations

This exercise has many variations. Here are the three that are usually done.

(i) Lying Heel Slide Workout

(ii) Standing Heel Slide Workout

(iii) Sitting Heel Slide Workout

How To Do Lying Heel Slide Workout?

(i) Lie on your back on your bed or a mat on the floor with your legs extended straight out in front of you.

(ii) Make sure you point your toes and knees directly towards the ceiling.

(iii) While bending your right knee, slide the heel along the floor towards your buttocks as far as you can. Hold this position for 2-5 seconds, and then slide the heel back to the start position. Make sure your knee continues to point towards the ceiling throughout this entire movement. During the movement, don’t lift your heel off the floor or your bed. Keep your movement slow & controlled, without any jerk. Repeat the movement for 10 to 15 times.

(iv) Now do the same drill with your left leg. This will complete one set. You may do 2-3 sets of this exercise per day.

Watch this video to learn how to do Lying Heel Slides Exercise using correct form and the right technique:

How To Do Sitting Heel Slide Workout?

(i) Position a sturdy chair with arms on a floor that has tile for easier sliding. Try to avoid carpet – it is easier to do chair slides on a tile surface or on a wood floor.

(ii) Sit in the chair. Put on plastic bags over your feet to make them even much more easier to slide.

(iii) Fully extend one of your legs.

(iv) Hold the arms of the chair and slide the heel of your extended leg towards the chair as far as you can.

(v) Hold the position for 2-5 seconds, and then move the heel back to the start position. Keep your movement slow & controlled, without any jerk.

(vi) During the movement your thigh should remain in contact with the chair. Repeat the movement for 10 to 15 times.

(vii) Now do the same drill on your other leg. This will complete one set. You may do 2-3 sets of this exercise per day.

How To Do Standing Heel Slide Workout?

Standing heel slides exercise focus more on developing hamstring strength as compared to doing them in lying down position because you are pulling your leg against gravity. 2nd advantage is that you are engaging all your muscles to maintain your standing posture upright. 3rd advantage is as you work on keeping your thighs aligned – you perform “butt kicks” motion; so your glute muscles get strengthened as well.

(i) Place your hands on the kitchen counter or any other sturdy surface for support.

(ii) Bend your one leg back with your foot moving towards your butt. Make sure your thighs & knees remain aligned. Keep your movement slow & controlled, without any jerk.

(iii) Hold the position 3-5 seconds, and then bring your foot back to the start position. Repeat the movement 10 to 15 times.

(iv) Do the same drill on your other leg. This will complete one set. You may do 2-3 sets of this exercise per day.

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