Heel Slide Exercise – How It Is Useful

Photo of author

Heel slides are an essential leg exercise that you will be taught following knee surgery. Whereas this page is focused on total knee recovery, heel slides are necessary for every form of knee operation, including minor procedures such as tendon and cartilage operations.

Heel slides are described as sliding your foot/heel against a barrier to your buttocks. The heel slide exercise flexes the knee joint, improving the range of motion and developing the muscles and tendons that surround the leg.

Heel slides are easy leg workouts in which you stretch your leg away from your body, bow your knee, and slide your heel to your buttocks. You could be doing heel slides on a bed, the floor, or the wall. They are frequently advised following a knee injury or knee or hip surgery.

You can also use heel slides to avoid and cure low back discomfort. The goal of the Heel slide exercise is to expand your knee’s strength and flexibility. They also aid in the development and stretching of the tissue that surrounds the knee and calf muscles. It is a vital element of the process of healing and aids in the prevention of subsequent damage.

4 Point kneeling with heel slides core exercise Strength

Heel Slide Exercise

Would you like to strengthen your heel slides core exercise? Are you capable of better maintaining your spine and hip for movement? 

Try out these core strengthening exercises that concentrate on keeping your posture regular while sliding your heel backward and bracing at the opposite spine and hip.

Watch out for these great heel slides core exercise strengthening workout that you can do at home.

Therefore, take a sheet, which is simple to accomplish, and get down on your hands and knees. Attempting to establish a balanced spine position is one of the areas we want to focus on here. 

Essentially, you’re attempting to bring your knees below your pelvis while activating your core muscles to keep your spine regular. So you’re not allowing your spine to oscillate or backslide, and you’re getting into a posture where both arms are under your shoulders, and your neck is in a lovely flat position.

Here, we’ll work on movement in a way that keeps our back in normal. So we’re going to use our core muscles to keep our spinal muscles normal as we move our legs and arms. Thus, first of all, and foremost, we’ll practice inhaling. 

Pulling in, when exhaling, contract abdominal muscles slightly and aim to move one leg back without letting the hip or vertebrae shift. Stretching in, exhaling out, strengthening your heel slides core exercise, slipping one leg back, and attempting to keep your spine level do it so effectively. 

Now breathe deeply in, return, and switch sides. Breathe out, pause, attempt to keep your pelvis flat, and glide backward. It is a little more difficult for me. I’m taking a deep breath in and returning to normal.

It is a healthy workout for working on spinal stabilization and teaching your muscles to balance for you. So give it another shot at home and typically work yourself to fatigue. So maybe you’ll be able to do 8 or 10 in a sequence before you become tired.

How to Increase the Intensity of Core Exercises for Novice

Begin with a range of workouts that are appropriate for your physique while maintaining proper technique. There’s no point pursuing them if you can’t achieve the ideal straight spine position and pelvic inclination during your core workouts.

Begin your core workouts by performing a few rounds of every movement.

To advance you’re strengthening exercises, do the following:

  • Increase the number of times you exercise the same leg or arm.
  • During each practice, switch limbs.
  • Boost the number of times you do the rotating muscle activity.
  • It is far more essential to focus on the quality of your core work than the volume. The most excellent method to advance core exercises, particularly for a novice, is to perform the necessary activities perfectly.
  • Supine is a position.
  • Relax with your legs facing front, a heel slides with a towel wrapped over your foot, and either end held with your hands.
  • Shape and Motion
  • Keep the chin tight, the blades firm, and the core set. Exhale and slide the towel’s heel to your bottom. Inhale in and return the heel to the starting position. Continue.
  • Body kinds include Knee Hip.
  • Wrap a heel slide with a towel or a piece of cloth around your feet.
  • Gradually move your foot to your pelvis with your arms, raising the number of flexion and knee flexibility in your knee.
  • You must maintain your heel just on the table/couch/bed at all times!
  • Do not raise your heel.
  • To assist with this workout, use a sock or another friction-free surface.
  • Retract till you feel a slight stretch – but still no pain – stay for 5 seconds, then continue as needed.

Can use heel slides On What Parts Of The Body?

Heel slips serve to reinforce the muscles that surround the knee. They also flex and train your tendons and ligaments, improving their suppleness. 

Supine heel slide exercises will allow you to improve your knee joint mobility, and if you don’t execute them, you risk having limited joint flexibility and bending. The supine heel slide exercise has been the most crucial activity, pretty early on.

You can hardly flex your operative knee when you get in the hospital following TKR. The wound has been stitched, and the knee has been tightly bandaged with your tape and an Ace bandage. 

Your calf will be extremely swollen. You have had an ice cuff on your knees and an air cuff on each leg to stimulate flow.

The heel slides were to be performed in two ways:

  • On my mattress
  • While seated in a chair

On her second meeting, she added a heel slide practice from a standing posture.

You’ll be given even more supine heel slide exercise once you’ve started offshore physical therapy. During a heel sliding exercise, both therapists took flexion measurements.

Heel slides for the knee

The first week is stretched to obtain a 70-degree bending measurement. I was still struggling after six weeks, but my temperature had risen to 120 degrees.

The growth was the result of a lot of hard work and suffering. The outcomes boosted my ability and inspired me to concentrate and continue the workouts.

Heel Slides Equipment Found All Around House

Discovered the following items to be effective during heel sliding exercises:

  • Bag made of plastic
  • The belt for bathrobes (or regular belt or rope)
  • An erect chair that will keep firmly in place on the ground
  • You may use specific tools to assist you in coping with heel slips.
  • When you’re on the couch or sitting down, a plastic bag over your foot will make it a lot easier for your heel to slide.

Positions and Steps for Performing a Heel slide exercise

1st Position: Lying Down

  • Step 1: Lie straight on your bed. I didn’t use a pillow and fell asleep entirely flat upon my back.
  • Step 2: Warm up by moving your heel softly to your hips. Do not even jolt and try to do heel slides in rapid order. Begin gradually raising the bending during 20 rounds.
  • Step 3: After the warm-up, simply slide your heel as close to your bottom as possible and stay for 5 seconds. After every heel slip, bring your leg to full stretch. Do ten times.
  • Step 4: Repeat the heel slides five times more, this time utilizing the gown strap to assist you in lifting and gripping even further. The caliber of your heel slips is more significant than the quantity. When I first started coming to the remote therapist, he usually massaged my knee for 5 to 7 minutes with Loosen Up before having me perform heel slides. 

It would seem to relax the knee and make the heel slides less uncomfortable ever since I’ve either had my wife massage my knee at home or rubbed it myself before practicing heel slides. I incorporated massage into my warm-up routine.

2nd Position: Sitting

  • Step 1: My home therapist used an old heavy wooden chair with arms for my sitting heel slides. She placed the chair on one of our tiled floors to make sleeping easier.
  • Step 2: She then placed a small plastic bag over my foot to make sliding my foot much more accessible.
  • Step 3: For stability, I placed my healthy leg at 90 degrees.
  • Step 4: I clutched the chair’s armrests and moved my heel backward as far as I could while maintaining my leg securely on the chair, holding it five times.
  • Step 5: After ten sets, I utilized my foot to press my ankle back even farther. Continuously measured my flexibility on the 10th chair heel slide by the home therapist. My first bending measure was 70 degrees, my second was 88, my third was 95 degrees, and my ninth home treatment appointment was 110.

3rd Position: Stand Tall (Variation)

  • The upright stance is a heel slide variant. Because I’m not sliding it on the ground, I call it a modified heel slide.
  • My therapist instructed me to practice this exercise with my hands on the countertop for balance.
  • She told me to extend my leg (foot) back to my buttocks while standing on my opposite leg, keeping my knees straight. I bowed my leg and held it for 5 seconds with my foot against my buttocks.
  • I completed ten reps of each leg. Then had me march up to the counter and hold it for 5 seconds.
  • I switched legs and then completed ten rounds with the kitchen counter as a stability aid.

What are the advantages of the Heel slide exercise?

You’ll be relieved to learn that heel slides for the knee can help with flexion and extension. I did a whole lot of these after having knee replacement surgery, and I’ve learned a few tricks along the way. Both my home therapist and my remote therapist prescribed heel slides for me, and they both stressed the need to do them numerous times a day.

Advantages of the Heel slide exe

Heel slides for the knee were the most challenging workouts I did after having TKR surgery, but they were the most satisfying. The advantages exceeded the disadvantages. Increased flexion is critical for all total knee replacement patients.

It was tempting to omit or deceive heel slides for knee throughout rehabilitation because understanding them produced a brief ache. It was able to maintain significant improvements in joint movement. 

You’ll discover that Heel slide exercises are challenging but very well worth the trouble when you gain the benefits of increased physical activity. When it comes to executing your heel slides, be firm. The end outcome will be satisfying, and you will feel positive if you see it.

Is it painful to have heel slides after a knee replacement?

I’m not joking. Heel slides on the bed or the couch are incredibly unpleasant. They have been the most agonizing workouts I’d ever done.

I usually had my eyes shut and performed much better when no one else was in the room. I attempted to use earphones to listen to the music, but that didn’t seem to affect me.

I concentrated on bending since I thought I needed to push myself to enhance my strength and flexibility. I simply reminded myself that those are the most heel slide exercise benefits for me and that I didn’t want to deceive and victimize myself.

I had to convince myself that heel slide exercise benefits vastly surpassed the drawbacks. With heel slides, I did a lot of speaking to myself.

Heel Slide Techniques for Improved Flexibility

There are various techniques to conduct heel slides on a bed that will work on specific muscle building. You can extend your toe in a variety of directions:

  • moved outward 
  • moved inward 
  • going to your face 
  • moving away from your face 
  • moving toward your face

You can explore a range of exercises on how to do heel slide exercises. Based on your requirements, you can perform one or several. 

  • Every variant will stimulate unique postural muscles.
  • When performing this exercise, keep the following points in thought:
  • Bring your heel as near to your bottom as feasible.
  • Gently flex your knee to a relaxed place.
  • You might make an effort or feel somewhere in your knee, but it shouldn’t be uncomfortable.
  • Perform 1 to repetitions of 10 rounds for every exercise. Every cycle takes up to a minute to relax. Perform these workouts at least two times a day.
  • You can play about with your toe location. Draw your toes back toward your shin by pointing them. Alternatively, rotate your toes to either side.
  • Lean back, legs outstretched, and feet moderately apart.
  • Bring your injured leg up as near to your hips as possible.
  • Maintain this posture for 5 seconds.
  • Return your heel to the beginning position.

Heel abduction and lateral flexion slides

  • Keep hip and leg alignment for this exercise by pointing your knee and foot toward the ceiling.
  • Lean back, legs outstretched, and feet moderately apart.
  • Bring your toes back to your shins or extend them.
  • Push your injured area out to the side slowly.
  • Return your leg to the beginning position without moving it past your body’s centerline.

Heel slides while seated

  • Lay on the floor with your legs stretched out in front of you.
  • Maintain a bent foot as you move your affected heel along the bottom toward your buttocks.
  • Assume the title for 5 to 10 seconds.
  • Return your heel to the beginning position.

The chair’s heel slides

  • Use a chair with arms if available. All through the workout, keep your thighs tightly pressed onto the chair.
  • Sit at a desk with your leg outstretched.
  • Push your heel as near to the backrest as you can.
  • Keep holding for 5 seconds.
  • Return your foot to the starting spot.

Heel slides on the wall

  • If you require extra help with this workout, loop your affected foot under your opposite foot as you slip your heel along the wall.
  • Lean back and keep your hips a few inches away from the wall.
  • Flex your untreated leg and place your foot against the wall.
  • Raise your affected leg, heel up to the wall.
  • Flex your knee and push your heel as far forward as you can.
  • Maintain this posture for 5 seconds.
  • Then, with your undamaged foot below your opposite foot, help elevate your feet on the ground back to the starting position.
  • Return your unaffected foot to its original position.


  • You are warming up for nearly 5 minutes before performing these workouts. If you can’t get up to walk or move around, place a warm compress on your knee for a few minutes. Note that your body may feel less supple in the morning.
  • Before and after doing heel slides, massage your knee. Employ essential oils blended with oil and apply a CBD treatment or a muscle rub for the best benefits.
  • Put a plastic bag beneath your heel to make gliding across a carpet or a bed easier. If you’re walking on a hard floor, wear socks or lay a towel beneath your heel.
  • Moderate, steady movements are recommended. Prevent abrupt, quick motions.
  • For assistance, push your low back against the ground or place a wrapped towel beneath your low back.
  • Resist raising your neck by using your core muscles.
  • To help with mobility, wrap a strap or cloth around your foot.

How to do heel slide exercise using muscles?

Heel slides exercise works the quads, hips, and calves. They also exercise the muscle tissues surrounding the knee. 

Heel slides help develop the abdominals, which aids in preventing and treating low back problems. Powerful abdominal muscles also serve to increase total body equilibrium, which aids in all actions.


Heel slides are typically used to rehab the body after injury or surgery. They are an easy way to keep your body engaged, particularly if you are limited in your mobility. Heel slides exercise extends your knee’s mobility, which improves flexibility, bending, and elasticity. 

They also aid in building muscle, tendons, and tissues in your hips and legs. Furthermore, maintaining your leg moving with heel slides lowers discomfort and increases blood flow, allowing you to feel way better. They might be beneficial in treating a Baker’s tumor and fibromyalgia flare-ups and pain.


While you may have some feelings or difficulty throughout these heel slide knee exercises, you must quit if you experience any discomfort. Slow down and be delicate with your motions, especially at first. 

Ensure you’re at ease the rest of the time. Do not even push yourself into any posture since this can put a strain on the knee. It’s fine if you can only extend your knee slightly. You’ll eventually be willing to flex your knee completely.

Ice your knee for 20 minutes if it feels uncomfortable after the heel slide knee exercise or during the day. It can help in the relief of pain and edema. It will help if you ice your knee numerous times every day. Relax and raise your leg as much as you can for the most significant outcomes.

When to Consult a Professional

That’s always a good option to consult with a personal trainer about your workout objectives, particularly if you’re setting up a new regimen or recovering from a surgery or injury. A trainer can assist you in setting goals and developing a specific regimen to help you achieve them.

They will remain to provide encouragement and original perspectives as you advance. A trainer can ensure that you’re employing good form and skill while working within the limits of your current level of heel slide knee exercise.


1) How do you do Diastasis Recti Heel slide exercise?

Lay on your back with your bent knees and your feet straight to execute the heel slide. Lower your pelvis inferiorly, and then put one heel on the floor till your leg is flat. All through the workout, make sure your lower back is perfectly straight. Switch between the two legs.

2) What muscles are activated by heel slides?

Heel slide exercise works the quads, hips, and calves. They also exercise the cells and joints surrounding the knee. Heel slides assist in developing muscular endurance, which aids in the prevention and treatment of low back problems.


Can do Heel slide exercises independently or as part of a more extensive training schedule. Concentrate on increasing stability and strength, as well as flexibility and core strength. 

Explore and select the versions that provide you with the most significant advantage, including relieving pain. If you’re uncertain about which activities are ideal for you, consult a health or medical specialist. 

Respect your health and prevent pushing yourself too much or very soon, particularly if you’re recovering from an operation or an accident. Continue to do these workouts regularly as you recuperate and improve to retain your benefits.

Heel slide exercise
Share on:
Photo of author

Koyes Ahmed

Nice to Meet You. This is Koyes Ahmed. I am a businessman and IT specialist in Bangladesh.Because of my interest in health-relevant niches and research experience in public health, my passion for contributing more to the industry of self-care and self-love made me get involved with TakeYouCare, and I’m blessed to be a part.I’m more than happy to work with an excellently cooperative team that not just works to provide the most relevant information on the internet but also encourages my ideas, hard work, and contribution to the platform.

Leave a Comment