Supine heel slide

Lying on your back, you slide one heel along the floor toward your bottom and back, bending and straightening the hip and knee with almost no load.

Movement guide

Supine heel slide

DemandEasy

Equipment requiredFloor space

Muscle focusHip flexors · Hamstrings · Quads

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

Supine heel slide demonstrated on the 3D figure

3D demoSupine heel slideBeginner · No equipment

Beginner grade.

Harder option

Hip Windshield Wipers demonstrated on the 3D figure

3D demoHip Windshield WipersBeginner · No equipment

Suggested next step, beginner grade.

Source-researched guide. Clinical review is pending.

How to move

Lie on your back with both legs straight and a pillow under your head if you like.
Slowly slide one heel toward your bottom, bending the knee and hip as far as is comfortable.
Pause for 2 seconds with the knee pointing at the ceiling.
Slide the heel back until the leg is straight again.
Repeat for the set, then switch legs.

Form cues

Keep the heel in light contact with the floor the whole way.
Stop short of any pinch at the front of the hip.
Avoid: letting the knee fall in or out, or rushing.

Practice and cautions

10 slow repetitions each side, once or twice a day. An editorial starting point: there are no trials of this movement on its own.

After a hip replacement, stay inside the range your surgeon allows. 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.

NICE NG226 · Osteoarthritis in over 16s: diagnosis and management (2022) ↗

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hip flexors. Also: Hamstrings, Quads.

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.

Similar moves

Bound angle pose (Baddha Konasana) demonstrated on the 3D figure

3D demoBound angle pose (Baddha Konasana)Beginner · No equipment

Easy pose (Sukhasana) demonstrated on the 3D figure

3D demoEasy pose (Sukhasana)Beginner · No equipment

Half frog pose (Ardha Bhekasana) demonstrated on the 3D figure

3D demoHalf frog pose (Ardha Bhekasana)Intermediate · No equipment

Low lunge (Anjaneyasana) demonstrated on the 3D figure

3D demoLow lunge (Anjaneyasana)Beginner · No equipment

Supine hamstring stretch with a strap demonstrated on the 3D figure

3D demoSupine hamstring stretch with a strapBeginner · No equipment

Boat pose (Navasana) demonstrated on the 3D figure

3D demoBoat pose (Navasana)Intermediate · No equipment

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Questions people ask

What muscles does the Supine heel slide work?

Mainly the hip flexors, with help from the hamstrings and quads.

What equipment do I need for the Supine heel slide?

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

Is the Supine heel slide good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Hip Windshield Wipers.

How do I make the Supine heel slide harder?

Progress to the Hip Windshield Wipers, or add load, range or slower lowering once your form is solid.