Laying Heel Slides / Knee Bends
How to Do Laying Heel Slides / Knee Bends
- Lie on your back, either on a mat or comfortable workout surface. Bring your feet together, with your toes pointing upwards.
- Bring your arms several inches away from your torso, keeping your palms facing up.
- When ready, begin to bend one knee, lightly sliding your heel along the mat or workout surface.
- Continue to bend your knee, bringing your heel towards you, until it reaches the level of the straightened knee.
- Hold briefly, before lightly pushing your heel back, extending the knee, all the way to the starting position.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
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Related Knees Exercises
Laying Heel Slides / Knee Bends Exercise Details
Muscles worked
Laying Heel Slides / Knee Bends targets knees and also works hamstrings and quadriceps. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is an at-home exercise. Equipment required: no equipment.
Similar exercises
Related exercises that work similar muscle groups include Prone / lying resistance band knee bends, prone / lying knee bends and seated resistance knee flexion. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
