Updated: Mar 5
Looking for a way to spice up your workout routine?
Use sliders to add a new challenge.
Sliders are a versatile piece of equipment that can be used for upper body, lower body and core exercises. Utilizing the sliders is a unique way to isolate certain muscles in ways that free weights or machine exercises cannot. Here are some exercises that can be used with the sliders that encourage change to your work out and will introduce your body to new movements.
This movement strengthens the hamstrings. To perform, start in a glute bridge with your heels on the sliders. Slowly extend your legs until they are straight, and your glutes are on the ground. With your glutes still on the ground, slide your heels back to the starting position. To add some more difficulty to the movement, keep your hips up as you drag your heels back in. This will keep tension on the hamstrings and cause them to continue working as you drag your feet back in.
Lateral lunges are a great way to strengthen your adductor muscles (inner thigh). Place one foot on the slider and extend the leg out laterally until your stationary knee is close to ninety degrees and return to an upright position. Make sure while extending the leg out laterally, you should be trying to sit back into a squat rather than just extending the leg outwards. Work on keeping your knee behind your toes and pushing up through the stationary heel as you stand up.
Reverse lunges are a great way to change up your lunge routine and to take some added pressure off the knees that a forward lunge could create. Place one foot on the slider and simultaneously extend the leg back while bending the knee, performing a reverse lunge. Make sure to keep your chest up and create a straight line from the top of your head down to your lower back straight to avoid any added strain on your back muscles. When you are sliding up from the lunge focus on pushing up through the front heel.
This lunge variation not only engages the quadriceps and hamstrings, but also targets the adductors in your inner thigh and glutes. Place one foot on the slider out in front of you at 12 o’clock, move your working foot to 8 o’clock. Once you are in this position lunge down bringing your knee an inch above the ground. Press back up through the front heel to the starting position.
Mountain Climbers are a great way to get your heart rate up while engaging the core. Start in the high plank position with your feet on the sliders. Tuck the right knee towards the chest and extend it back out, then tuck the left knee and extend it back. Continue alternating the tucks and driving the knee up towards the chest. While performing the tucks, keep your core tight and your hips down. Your torso should stay in a straight line with limited hip rotation.
Spiderman Plank/Push Up
For this exercise start in a high plank position, perform a push up and simultaneously bring your right knee up to your right elbow. Push yourself back up and extend the right leg out. Repeat on the left side. Keep your torso in a straight line and keep your core tight throughout the movement.
Start in a high plank position with your right hand on the slider and your left hand on the ground. Slowly lower yourself down keeping your left hand in a normal push up position and laterally move your right hand out to the side. As you push up, slide your right hand back to center. Complete the repetitions on this side and switch the slider to the other hand.
Another variation of this push up (under modified push up section) would be to slowly slide your right hand out in front of you while you lower yourself down into the push up. As you push up, slide your right hand back in to be parallel with your right hand. Complete the repetitions on this side and switch the slider to the other side.
Modified Push Up
To do the modified push up, complete the same movement except with your knees on the ground. It is important to keep your hips forward creating a forty-five degree angle with your spine and creating a straight line from your knees all the way up to your head.
High Plank Circles
With a hand on each slider in a high plank position, slide your hand in a circular motion (clockwise then counterclockwise). Then repeat this with your other hand. Make sure to keep the core engaged and body in a straight line.
Lying flat on the ground, start with your hands straight out over your head on the sliders. Create half circles bringing your hands down to your hips. Simultaneously lift your chest slightly off the ground and squeeze your shoulder blades together. Keep your shoulders relaxed during the whole movement.
Lower Plank Pikes
Start in a lower plank position with your feet shoulder-width apart on the sliders. Raise your hips up to the ceiling keeping your core tight and your legs straight. Slowly lower back down to the plank position and repeat.