Floor Slides

Muscles worked: Shoulders · Also: Back

Floor Slides are a shoulder mobility drill done on the floor: lying on your back with knees bent, you slide your arms along the floor from your sides up overhead and back down.

Keep the backs of your hands and your lower back in contact with the floor throughout — that contact is what makes the drill work. Only slide as far overhead as you can while keeping contact; the range will improve with practice.

How to do it

1. Lie on your back with your knees bent and your arms by your sides.
2. Slide your arms along the floor from your sides up overhead.
3. Keep the backs of your hands and your lower back in contact with the floor throughout — that contact is what makes the drill work.
4. Slide back down with control.
5. Only slide as far overhead as you can while keeping contact; the range will improve with practice.

Try it in the app →

Programs that include it

All exercises

General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.