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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Related exercises to discover
Laying heel slides / knee bends is a at-home exercise that targets knees and also works hamstrings and quadriceps. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Seated chair knee / leg extensions, seated resistance knee flexion and seated knee extensions. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
