\u2018Heel slides are a low-impact core and hip exercise most commonly used in rehab, Pilates<\/a> and foundational strength work,\u2019 says Daniel Booth, performance coach at MyoLab<\/a>. Performed lying on your back, they involve slowly sliding one heel away from your body and back again while keeping the pelvis and core stable.<\/p>\n \u2018They\u2019re not flashy, and they won\u2019t make you sweat,\u2019 Booth says. \u2018But they teach your body how to stabilise before you load, which is essential for long-term strength and injury prevention. They look simple, but done properly, they\u2019re a powerful way to build deep core<\/a> control and hip stability.\u2019 What muscles do heel slides work? <\/p>\n The heel slide engages a range of muscles. It primarily targets the deep core, particularly the transverse abdominis, which Booth calls the internal ‘corset’ muscle. The exercise also recruits muscles in the lower body, including the hip flexors, hamstrings, glutes<\/a> and inner thighs.<\/p>\n Additionally, heel slides work the lower abdominals and pelvic floor<\/a> muscles. \u2018Because there\u2019s minimal movement, the focus is less on strength and more on control, coordination, and stability,\u2019 says Booth.<\/p>\n What are the benefits of heel slides? <\/p>\n Although suitable for most people, beginners, people who are rehabbing or returning from injury and those who struggle with core control will benefit most from doing the heel slides exercise.<\/p>\n It\u2019s a movement that builds deep core strength without spinal strain, which helps with everything from injury prevention to balance and stability. It even improves posture<\/a>. <\/p>\n \u2018Heel slides also help to improve pelvic and hip control,\u2019 says Booth. \u2018This carries over to running<\/a>, lifting, and daily movement. Additionally, they help to reduce compensation patterns that can lead to back or hip pain.\u2019<\/p>\n The exercise can improve mobility and range of motion in the hip and knee joints, which is particularly useful in rehab settings. Or, if you\u2019re training at a more advanced level, it\u2019s ideal as a warm-up<\/a> or activation exercise before heavier training.<\/p>\n
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