Lateral Slides
Lateral Slides
Equipment: Dual Sided Disc Gliders
Difficulty: Intermediate
Target Muscles: Inner and outer thighs, glutes, core
How to Perform Lateral Slides
Step-by-Step Instructions:
- Place a glider disc under your right foot
- Stand with feet together, hands on hips or at your sides
- Keep your left foot (stationary foot) firmly planted
- Slide your right foot out to the side
- Lower into a side lunge position
- Keep your left knee bent and right leg straight
- Slide your right foot back to the starting position
- Complete all reps on one side, then switch legs
Recommended Sets & Reps:
- Beginners: 2-3 sets of 10-12 reps per side
- Intermediate: 3 sets of 15-20 reps per side
- Advanced: 3-4 sets of 20-25 reps per side
Form Tips:
- Keep your chest up and core engaged
- Keep your stationary knee aligned over your ankle
- Push through the heel of your stationary foot
- Keep your sliding leg straight
- Move smoothly and with control
- Keep your hips back as you slide
Common Mistakes to Avoid:
- Letting your stationary knee cave inward
- Leaning too far forward
- Bending your sliding leg
- Moving too quickly and losing control
- Not sliding far enough to the side
- Rounding your back
Modifications:
- Easier: Reduce range of motion or hold onto something for balance
- Harder: Hold weights, increase range of motion, or add a pulse at the bottom
Benefits:
- Strengthens inner and outer thighs
- Builds glute strength
- Improves lateral movement and agility
- Enhances balance and stability
- Low-impact on joints
- Functional movement for sports