Lying sciatic nerve slider (nerve glide)

Lying on your back holding one thigh up, you gently straighten and bend the knee in a slow rhythm, so the sciatic nerve glides behind the thigh and knee. It can be done in bed.

Movement guide

Lying sciatic nerve slider (nerve glide)

DemandEasy

Equipment requiredFloor space

Muscle focusHamstrings · Calves

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Lying sciatic nerve slider (nerve glide) demonstrated on the 3D figure

3D demoLying sciatic nerve slider (nerve glide)Beginner · No equipment

Beginner grade.

Harder option

Seated sciatic nerve slider (nerve glide) demonstrated on the 3D figure

3D demoSeated sciatic nerve slider (nerve glide)Beginner · A bench or box

Suggested next step, beginner grade.

Source-researched guide. Clinical review is pending.

How to move

Lie on your back with both knees bent and feet flat.
Lift one knee toward your chest and hold behind the thigh with both hands, as far as is comfortable.
Gently straighten the knee toward the ceiling until you feel a mild pull at the back of the leg.
Bend it back down to the start.
To make it gentler, point the toes away as the knee straightens; pulling the foot toward you makes it stronger.
Keep breathing, and move slowly and rhythmically.

Form cues

Pause for a second at most: it is a glide, not a held stretch.
A pull is fine; pain is not.
Avoid: pulling the thigh closer to force a stretch, or lifting your head and straining the neck.

Practice and cautions

10 repetitions with a 1-second pause, 2 to 3 times a day: the dose an NHS musculoskeletal service uses. Try it for two weeks and keep it only if it eases your leg.

Stop if it brings on or spreads tingling, numbness or pain down the leg. It is not a substitute for urgent care: numbness around the genitals or bottom, new bladder or bowel trouble, or weakness in both legs needs A&E. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Calves.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Pain guides that use it

Part of a staged plan, with when to get help first.

Sciatica exercises: what helps, nerve glides, and when to worry

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Questions people ask

What muscles does the Lying sciatic nerve slider (nerve glide) work?

Mainly the hamstrings, with help from the calves.

What equipment do I need for the Lying sciatic nerve slider (nerve glide)?

No equipment: your body weight and a little floor space.

Is the Lying sciatic nerve slider (nerve glide) good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Seated sciatic nerve slider (nerve glide).

How do I make the Lying sciatic nerve slider (nerve glide) harder?

Progress to the Seated sciatic nerve slider (nerve glide), or add load, range or slower lowering once your form is solid.