Supine Alternate Heel Slide


The supine alternate heel slide exercise helps to strengthen and improve recruitment of the lower abdominal muscles, which provide support for your low back. This exercise also stretches your hip flexors, which are the muscles in front of your hip that often get short and stiff when you sit for prolonged periods of time.

Set up

Begin lying on a mat with your knees bent and feet flat on the floor. You may place your fingers on your lower abdominal muscles just inside your hip bones so you can feel when they are contracting.


Tighten your lower abdominal muscles and slide one heel away from your body until your knee is straight. Slide your heel back to the starting position. Relax. Repeat on the other side.


  • Do not let your back arch off the supporting surface as you straighten your knee or as you slide your heel back to the starting position. 
  • Avoid holding your breath.
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