Seated Foot Slide

The Seated Foot Slide is a versatile exercise that targets the muscles in your lower body, specifically your quadriceps, hamstrings, glutes, and calves. This exercise is perfect for individuals who may have limited mobility or are recovering from an injury because it can be performed while sitting down. It's a great option for both home workouts and gym routines. To perform the Seated Foot Slide, you would typically need a resistance band or a towel. Start by sitting on a flat surface with your legs extended straight in front of you. Wrap the resistance band/towel around the balls of your feet, allowing your hands to hold onto the ends of the band/towel for stability. Maintaining an upright position, slowly slide your feet towards your body by bending your knees. Keep your movements controlled and engage your leg muscles throughout the exercise. Then, extend your legs back out to the starting position. The Seated Foot Slide can be modified to increase or decrease intensity based on your fitness level. By adjusting the tension of the resistance band or towel, you can make the exercise more challenging. Conversely, you can make it easier by decreasing the tension or using a less resistant band. Incorporating the Seated Foot Slide into your fitness routine can help improve lower body strength, stability, and flexibility. Aim for 10-15 repetitions per set, gradually increasing the number of sets as you progress. Remember to always perform exercises within your comfort zone and listen to your body.

Instructions

• Sit down on a chair or bench with your feet planted firmly on the ground.
• Place a towel or small piece of plastic underneath one foot.
• Keeping your heel on the ground, slide your foot forward as far as you can while maintaining control.
• Pause briefly at the end of the range of motion, then slide your foot back to the starting position.
• Repeat the sliding motion for the desired number of repetitions.
• Switch to the other foot and perform the same movement.
• Continue alternating between the two feet for the prescribed number of sets and repetitions.

Tips & Tricks

• Focus on maintaining a neutral spine throughout the movement to ensure proper form and prevent injury.
• Engage your core muscles by pulling your belly button in towards your spine.
• Keep your feet flexed and press them firmly into the floor or foot sliders to create tension in the muscles.
• Control the movement and avoid using momentum to slide your feet in and out to maximize the effectiveness of the exercise.
• Exhale as you slide your feet out and inhale as you bring them back in to activate your breath and engage your deep core muscles.
• Gradually increase the range of motion over time as your flexibility and strength improve.
• Vary the speed of the movement, alternating between slow and controlled reps and quicker, more explosive reps to challenge your muscles in different ways.
• Incorporate different variations of the seated foot slide exercise, such as adding resistance bands or using different foot slider surfaces, to target different muscle groups.
• Listen to your body and adjust the intensity and difficulty of the exercise as needed. Remember to push yourself, but also respect your limitations and avoid pushing beyond your capabilities.
• Stay consistent with your workouts and aim to gradually increase the number of reps or sets you can perform to continue progressing.