Body slide

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Gluteus Medius, Gluteus Minimus, Adductor Longus, Adductor Brevis, Adductor Magnus

Secondary muscles

Rectus Abdominis, Obliques, Gluteus Maximus, Gluteus Mideus

How to do it

1. Stand with your feet slightly wider than shoulder-width apart and extend your arms straight out at shoulder level.
2. Slide your hips to the left, keeping your upper body and arms steady.
3. Slide your hips to the right, maintaining control and keeping your arms extended.
4. Continue sliding your hips left and right in a controlled motion.

Form tips

• Engage your core to maintain stability and prevent your upper body from swaying.
• Keep your movements smooth and controlled to maximize muscle activation and prevent injury.
• Ensure your knees are slightly bent to allow for greater range of motion in your hips.