Seated sciatic nerve slider (nerve glide)

Sitting tall, you straighten one knee while looking up, then bend it as the chin drops, so the sciatic nerve slides through its path without being pulled tight at both ends.

Movement guide

Seated sciatic nerve slider (nerve glide)

DemandEasy

Equipment requiredA bench or box

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

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

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

Suggested next step, beginner grade.

This move

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

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

Beginner grade.

Harder option

No harder option is listed yet. Add load, slow the lowering or add reps.

Source-researched guide. Clinical review is pending.

How to move

Sit tall on a firm chair, feet flat and hands resting on your thighs.
Slowly straighten one knee and point your toes while you look up toward the ceiling.
Stop at the first sense of a pull behind the knee or calf. It should never be painful.
Slowly bend the knee back down while you lower your chin to your chest.
Keep the two movements in time, at an even, relaxed speed.
Repeat for the set, then switch legs if both are affected.

Form cues

This is a gliding movement, not a stretch: keep it moving.
A pull in the leg is OK; pain is not.
Avoid: moving fast or jerkily, or slumping the whole spine forward instead of moving the head.

Practice and cautions

10 slow repetitions, 2 to 3 times a day: the dose one NHS musculoskeletal service uses (another uses 15 to 20 repetitions, 3 times a day). 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

A bench or box

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

Browse more

Questions people ask

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

Mainly the hamstrings, with help from the calves.

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

A bench or box.

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

It is graded beginner, so it suits most people starting out.

What is an easier alternative to the Seated sciatic nerve slider (nerve glide)?

Try the Lying sciatic nerve slider (nerve glide). It is the suggested step down from this move.