Heel Slides

HamstringsBodyweight

Lying mobility drill for the hamstrings. Performed one leg at a time to gently improve knee and hip range of motion. Great for a warm-up or restoring lower-body movement control.

How to do it

1Lie flat on your back with legs extended and arms down by your sides.

2Press your lower back toward the floor while maintaining its natural curve.

3Slowly bend one knee, sliding your heel along the floor toward your glutes.

4Reach a comfortable knee angle while keeping your foot flat on the ground.

5Smoothly slide your heel back out until your leg is fully extended.

Common mistakes

Lifting your heel off the floor alters movement mechanics and reduces mobility benefits.

Arching your lower back as your leg extends shows a loss of core control.

Moving too fast prevents you from feeling the hamstrings work.

Breathing

Exhale as you slide your heel in, and inhale as you smoothly extend your leg.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.