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