What's Happening?
Heel slides, a low-impact exercise often used in rehabilitation and Pilates, are gaining attention for their effectiveness in building core strength and hip stability. According to performance coach Daniel Booth, heel slides involve lying on the back and sliding one heel away from the body while maintaining core stability. This exercise primarily targets the transverse abdominis, the deep core muscle, and also engages the hip flexors, hamstrings, glutes, and inner thighs. Despite their simplicity, heel slides are effective in teaching the body to stabilize before loading, which is crucial for long-term strength and injury prevention.
Why It's Important?
Heel slides offer a foundational exercise that can benefit a wide range of individuals, from beginners to those
recovering from injuries. By focusing on control and stability rather than strength, heel slides help improve core control, which is essential for preventing injuries and enhancing overall physical performance. This exercise can also improve posture and reduce compensation patterns that lead to back or hip pain. As a low-impact exercise, heel slides are accessible to most people and can be easily incorporated into fitness routines.
What's Next?
For those looking to advance their fitness routines, heel slides can serve as a stepping stone to more complex exercises like dead bugs or loaded carries. As individuals master the control required for heel slides, they can progress to exercises that further challenge their stability and strength. Fitness professionals may consider incorporating heel slides into training programs to help clients build a strong foundation for more advanced movements.
