Leg day is often dreaded in a week’s lineup of workouts. Exercises targeting the large muscle groups found in our legs typically involve challenging movements and heavy lifting, and recovery can be uncomfortable as leg muscles come back from fatigue. Lower body exercises with UltraSlide slideboards can be a fun way to add variety to your leg routine while providing an effective workout. Try these moves on your next leg day and make it a fun one!
Five Moves for a Lower Body Slideboard Workout
- Sliding Lateral Lunges
- Slideboard Curl
- Slideboard Sprints
- Sliding Curtsy Lunges
- Sliding Squats
Sliding Lateral Lunges
Side lunges engage the large leg muscle groups that help you to move quickly and with power. Standing with one foot off the end slideboard and one foot on, begin by lunging forward with the foot that is on the slideboard until that leg reaches a 90-degree angle at the knee. Slide the foot that is on the board as far onto the board as you can, until your knee is close to touching the board. Complete as many repetitions on each leg as you are able to while maintaining proper form.
This move is a great way to target your hamstrings. Lying down on your back on a slideboard, bend your knees and place your feet flat on the board. Lifting your hips toward the sky until your body is in a straight line from your knees to your shoulders. Slowly slide your feet away from your body and extend your knees as far as you can, keeping your hips lifted. Reverse the movement and pull your feet back to your body. Two to three sets of 10 repetitions will leave you feeling the burn!
Sprinting isn’t just for the ground or turf – slideboards allow for a challenging sprint drill that will leave your heart racing! Stand on one end of the slideboard with one foot touching the bumper. Push off the bumper and slide across the board, bending your knees and gliding until your other foot meets the other bumper. Swing your arms in the same style a skater would and add more force and speed as you become more comfortable with your balance.
Sliding Curtsy Lunges
Curtsy lunges are not only a great cardio exercise, but an excellent challenge to your legs and glutes. To start, stand with your feet together on the slideboard and slide one foot backward behind your other leg, sinking into a lunge. Drop your back knee to the ground and bend your front knee as close to a 90-degree angle as possible. Return to a standing position and slide your back-foot forward. Perform repetitions on alternating sides, or on the same side until fatigue before switching.
Slideboards add an extra fitness challenge to traditional squats with this move. Put one foot on the floor and the other on the slideboard. Slowly move into a low squat on your stationary leg while sliding your board foot out on the slideboard. Push yourself back to your starting position. Repeat the move until fatigued before switching to the other side.
With these slideboard exercises, leg day can become your favorite day to exercise. Using a slideboard for workouts targeting the large muscle groups found in your legs is a great way to mix up your routine!
UltraSlide slideboards have benefited teams, athletes, fitness enthusiasts, and rehabilitation patients worldwide for more than 25 years. Relied upon by professional and collegiate strength and conditioning coaches, sports medicine professionals, leaders in fitness, personal trainers, and home fitness enthusiasts, UltraSlide slideboards provide fun and challenging lower-body workouts and are highly effective functional training tools