How to do it:

  • Lie on your back with both legs straight and relaxed.

  • Slowly slide one heel along the floor toward your buttocks, bending the knee as far as comfortable.

  • Keep your foot in contact with the floor and your movements controlled.

  • Slowly slide the heel back to the starting position, straightening the leg.

  • Repeat for 10–15 repetitions on each leg.

Why it's effective:

Heel slides improve flexibility, knee and hip range of motion, and muscle activation. They are especially useful for individuals recovering from knee surgery, hip injury, or periods of inactivity.

Common benefits:

Improves knee and hip mobility, activates quadriceps and hip muscles, supports recovery from injury or surgery, enhances functional lower body movement.