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Heel slide, illustrated in 3 steps
Lie on your back with both legs extended. Rest your head, shoulders and hands. Keep the working heel on the floor.

Knees

Heel slide

A simple move for your knees and front of thighs, done on the floor. About 30 seconds each side.

Position
On the floor
Equipment
None
Time
About 30 seconds each side
Works
knees and front of thighs

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How to do heel slide

  1. Set

    Lie on your back with both legs extended. Rest your head, shoulders and hands. Keep the working heel on the floor.

  2. 1

    Slide the heel toward your bottom. Let the knee rise.

  3. 2

    Hold the comfortable bend. Keep the foot supported.

  4. 3

    Slide the heel forward. Rest the leg.

  5. Switch sides and repeat.

Take care. Use a comfortable range. Do not force or lock the knee. Stop if you feel pain.

Gentle movement guidance, not medical advice. Stop if anything hurts.

More knees moves

All knees stretches

Illustration drawn for Desk Gym.