Step by step instructions, muscle activation and variants for the Seated Heel Slide on a Chair.
A seated mobility exercise where you actively slide your heel back and forth along the floor while seated on a chair, promoting calf flexibility and ankle joint mobility. The controlled gliding motion gently stretches and activates the calf and hamstring, making it ideal for warm-up, cool-down, or rehabilitation purposes.
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The Seated Heel Slide on a Chair 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.