I got a ton of positive feedback last time I posted a workout like this, so here we go with another slider leg workout! This quick lower body challenge flows from one exercise and variation into the next. Your goal is to get through the 6.5-minute flow on each leg without stopping.
Slider Leg Workout Flow
EQUIPMENT NEEDED
Link is affiliate.
- Slider – I’m using a dish towel. If you have carpet, hard-cover books or DVD cases work!
This slider leg workout is a flowing sequence, so we’ll move from one exercise into the next variation without stopping. It’s a 6.5-min sequence, we’ll rest for 60 seconds, then repeat it on the other leg. The workout ends with a quick centering plank hold. Definitely easiest with this one to follow along with the video!
To modify, pause the video as needed. Otherwise, try to do the full flow continuously.
As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:
- 5-Min Warm Up
- 7-Min Gentle Warm Up (no jumping)
Workout Breakdown
See 01:32 in the above video for a preview of the exercises.
Sliding Back Lunge (3 mins 15 sec)
- Full range lunge
- Hold for back knee slide
- Hold for torso hinge
- Full range lunge
- Hold for back knee slide
- Hold for torso hinge
- Split lunge pulses
Sliding Warrior Lunge (2 mins 30 sec)
- Full range lunge
- Hold for upturned back knee slide
- Full range lunge
- Hold for upturned back knee slide
- Drop back heel for windmill
Single-Leg Plank Knee Tuck (45 sec)
- Full range tucks
- Hold single-leg bear plank
Similar Workouts
If you loved this slider leg workout, check out these similar ones from the archives:
- Another 15-minute slider flow focusing on glutes that mixes slider exercises and bodyweight variations.
- This lower body slider workout incorporates resistance bands and sliders.
- Check out all my other slider workouts from the years.
xo Nicole
