quads beginnerAI Tracked

Heel Slide

Lie on back, slide heel toward glute and back. Gentle knee rehab exercise for post-surgery recovery. Effectively targets the quads. Builds functional strength and muscle. Can be progressively overloaded for continued gains.

How to Do Heel Slide: Step by Step

  1. Maintain proper form throughout the Heel Slide
  2. Control the movement — don't use momentum
  3. Breathe steadily
  4. Keep core engaged

Common Mistakes to Avoid

  • Using too much weight and sacrificing form
  • Rushing through reps without control
  • Not using full range of motion

Heel Slide Tips

  • Start with lighter weight to master the form
  • Focus on mind-muscle connection with the {pm}
  • Control both the lifting and lowering phases

Muscles Worked

quadshamstrings
Equipment No equipment needed
Tracking Count reps

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