5 Best Slider Exercises for Your Legs
You might have used sliders to target your core, but have you ever tried slider exercises for your legs? Although they’re closely associated with Barre and Pilates workouts, sliders are a portable and light fitness prop that can really enhance any movement. If you’ve been looking for an extra challenge to the lower-body exercises you’ve already nailed down, these tools are an easy way to ramp up the intensity. Because they’re slippery, you’ll be forced to engage your muscles the whole time to make sure your body is stable — and that’s why you’ll really work up a sweat.
These tiny yet mighty discs will slide on hard surfaces like wood, tile, laminate, and linoleum floors and give you more of a burn in specific areas. If you don’t have sliders, consider these fitness prop swaps: plastic Tupperware lids on carpet will give you the same effect, or you can also use a small towel on hard surfaces. The good news is that sliders aren’t expensive; most run at about $20 or less, and you can use them for years to come at home or on the go.
Here, we rounded up five slider exercises for your legs that will activate your lower body with sliding motions. Yes, you’ve probably done Lunges and Squats before, but you’ll really feel the difference doing those same movements with sliders. Prepare to light up your quads, hamstrings, calves, and even your ankles, feeling them shake in the best way possible!
Slider Lunges
Begin in a standing position with a slider under your right foot.
Bend your left leg and slide your right leg out behind you, lowering into a High Lunge. Keep your arms straight behind you and your front knee stacked above your front ankle.
Slide your right leg forward to the starting standing position to complete one rep. Repeat the motion for at least 10 reps and switch sides.
TIPS
You can opt to do this same lunge motion sliding forward instead of backward.
To add more intensity, add weights in your hands for an extra burn.
Practice this slider leg exercise in Adrienne Rabena’s Total Body Stability class on Alo Moves. Try it free with a 14-day trial.
2. Slider Lunge Pulses
Start in the Slider Lunge position and pulse your front leg by bending halfway down while your back leg slides back. Switch sides.
TIPS
Press into your front heel for extra stability.
For an extra challenge, stretch your arms back with light weights in each hand and lift your arms up an inch and down an inch to match your leg movements.
Practice this slider leg exercise in Bianca Melas’s No Reformer, No Worries class on Alo Moves. Try it free with a 14-day trial.
3. Slider Dips
Stand with your left hip next to a stool and place one slider underneath your right foot. Bring one weight to your right hip.
Lift up to your tip toes, slide your right foot out to the right, and bring your heels down to lower to a wide squat.
Come to standing while you lift your heels and slide back to the starting position. Repeat and switch sides.
4. Slider Side Lunge
Place your left foot on the mat and right foot on a slider.
Bend your left leg to squat and slide your right leg straight out to the side. Engage your core and bring your hands together at your heart as you squat.
Straighten your legs as you slide back to standing.
Repeat and switch sides.
TIPS
Ramp up the intensity by adding in a Reverse Lunge after each Side Lunge by sliding your outside leg back.
Practice this slider leg exercise in Emily Sferra’s Barre Body Slide class on Alo Moves. Try it free with a 14-day trial.
5.Slider Sweeps
Stand with your knees slightly bent and a slider under your right foot. Bring your hands to your hips.
In a sweeping motion, slide your foot forward, out to the side, back, out to the side, and forward again, drawing an arc with your foot. Repeat and switch sides.
TIPS
Keep a chair next to you in case you need it for balance and support.
Keep your shoulders over your hips and let your legs do all the work.
Access our library of online slider workouts and more fitness classes, including Strength, HIIT, Barre, Pilates, and more, with a free 14-day trial to Alo Moves.