Slider Leg Workout Flow (15 Mins)

Slider Leg Workout Flow (15 Mins) - Follow along with the guided video as you flow through a sequence of slider exercises and variations targeting legs. #sliderworkout #workout #legdayworkout #legworkout

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:

Slider Leg Workout Flow (15 Mins) - Follow along with the guided video as you flow through a sequence of slider exercises and variations targeting legs. #sliderworkout #workout #legdayworkout #legworkout

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:

xo Nicole​​​​​​​​​​​​​​