Seated Heel Slide On A Chair

Muscles worked

Setup

1. Sit upright on the edge of a sturdy chair or flat bench with your feet flat on the floor.
2. Ensure your back is straight and your core is lightly engaged for stability.
3. Place your hands on the sides of the chair or on your thighs for support.

How to do it

1. Slowly slide one heel back toward the chair as far as comfortable, exhaling as you contract your hamstring.
2. Hold the peak contraction for one second at the point of maximum flexion.
3. Inhale as you slowly slide the heel forward back to the starting position using a controlled 2-0-2-0 tempo.
4. Complete the set on one leg before switching to the other side.

Form checklist

• Keep your hips square and avoid leaning to one side during the slide.
• Maintain a tall, upright posture without rounding your lower back.
• Keep your heel in constant contact with the floor throughout the movement.
• Ensure the movement is driven by the leg muscles rather than momentum.

Pro tips

• Perform this on a smooth surface with a sock or towel under your foot to minimize friction and maximize control.
• Actively press your heel into the floor as you slide back to significantly increase hamstring recruitment.

Make it harder

• Loop a light resistance band around your ankle and a chair leg to add tension to the flexion phase.
• Increase the downward pressure of your heel into the floor throughout the entire range of motion to create self-resistance.

Frequently asked

What muscles does the seated heel slide on a chair work?

The seated heel slide on a chair primarily targets the hamstrings and quadriceps, and also works the glutes as secondary muscles.

What equipment do you need for the seated heel slide on a chair?

The seated heel slide on a chair requires no equipment — just your body weight.

Is the seated heel slide on a chair good for beginners?

Yes. The seated heel slide on a chair is a beginner-friendly movement and a strong foundation to build on.

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