8 Exercise No Equipment Slider Leg Workout
Slider leg day! Sliders are SO good at training stability and balance, and they make these simple movements much more challenging
Perform exercises SLOWY and keep the working muscle under tension through the WHOLE set. i.e. don’t fully lock out your knees for lunges, etc
Squat (3 sets of 10 reps) - place sliders underneath each heel and perform SLOWLY with control
1
Lunge (3 sets of 10 reps each leg) - place slider under the back toe
2
Deadlift (3 sets of 10 reps each leg) - place slider under back toe and place NO weight on this leg. NO change in bend of knees during this movement
3
Lateral lunge (3 sets of 10 reps each leg) - place slider under the non active toe or heel. Keep this leg straight through the whole movement
4
Curtsy lunge (3 sets of 10 reps each leg) - place slider under back toe
5
Squat leg circles (3 sets of 10 circles each leg) - place slider under the toe of the circle leg
6
Hamstring curl (3 sets of 10 reps) - place sliders under both heels. Don’t hinge your hip at all - thighs and torso should remain parallel
7
Plank leg reach (3 sets of 10 each leg) - place slider under toe of active leg. Activate your side glute (medius) and hip flexors to move the leg
8
Explore more Jumprope
Want to create? It’s fast, easy, free & open to anyone.
Learn more.
More than 50,000 step-by-step guides to learn how to do anything.