Heel slides are a gentle core and hip stability exercise performed lying on your back. The movement primarily challenges the deep abdominal muscles to maintain control of the pelvis and lower back while the hip and knee move. It is commonly used to improve lumbopelvic control, hip movement and coordination, particularly during rehabilitation or as a foundation for more challenging core exercises.
- Lie on your back with your knees bent, feet flat on the floor and arms relaxed by your sides.
- Position your feet approximately hip-width apart and allow your spine and pelvis to rest in a comfortable, neutral position.
- Gently engage your lower abdominal muscles while continuing to breathe normally.
- Keeping your pelvis and lower back steady, slowly slide one heel away from you along the floor.
- Extend the leg only as far as you can while maintaining good abdominal and pelvic control.
- Slowly slide your heel back towards your buttocks to return to the starting position.
- Repeat with the opposite leg, keeping the movement slow and controlled.
- Complete repetitions as prescribed by your physiotherapist.