Lying Floor Slide - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Lying Floor Slide

Step by step instructions, muscle activation and variants for the Lying Floor Slide.

EasyRear shouldersTrapezius

About this exercise

The lying floor slide is a shoulder mobility and upper-back activation drill performed face-up on the floor. It trains the lower and middle trapezius while improving scapular movement and countering the effects of prolonged sitting.

How to Perform

  • Lie on your back with your knees bent and feet flat on the floor
  • Place your arms out to the sides in a goalpost position — elbows bent at 90 degrees, backs of your hands resting on the floor
  • Press your lower back, elbows, and wrists gently into the floor throughout the movement
  • Slowly slide your arms overhead, straightening them as you go while keeping contact with the floor
  • Pause when your arms are fully extended or you can no longer keep them flush with the floor
  • Slide your arms back down to the goalpost position and repeat

Muscle Activation

Primary
Rear shouldersTrapezius
Secondary
Side shouldersMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Lying Floor Slide

The Lying Floor Slide is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

Archer Pull-up

Bodyweight · Hard
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Arm Circles

Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapeziusMiddle back

Arm circles stretch

Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapezius

Arm Up Rotator Stretch

Bodyweight · Easy
Rear shouldersSide shouldersFront shoulders