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Slider V-Sit Tuck

AdvancedStrengthTier T3

Sit leaning back with the heels on sliders. Tuck the knees toward the chest as the body sits upright, then slide the feet back out.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the floor and set both heels on the sliders.
  • Lean slightly back onto the hands before the first tuck.
  1. He sits on the floor leaning slightly back onto his hands, legs extended forward with both heels resting on the sliders ahead; his trunk is inclined and his chest tall.

    Step 1 of 5

    Sit with the heels on the sliders, leaning slightly back.

  2. He draws his knees in toward his chest: both heels sliding back on the sliders, his trunk rising toward upright at the same time; the tuck is arriving.

    Step 2 of 5

    Tuck the knees toward the chest as the trunk sits upright.

  3. He holds the full tuck: knees drawn in near his chest, heels still on the sliders beneath him, trunk held upright - the top of the cycle.

    Step 3 of 5

    Hold the knees near the chest with the trunk upright.

  4. He has extended his legs back out: heels sliding forward on the sliders, trunk leaning back into the inclined seat - the cycle complete.

    Step 4 of 5

    Extend the legs back out on the sliders to the lean-back.

  5. He sits on the floor leaning slightly back onto his hands, legs extended forward with both heels resting on the sliders ahead; his trunk is inclined and his chest tall.

    Step 5 of 5

    Sit with the heels on the sliders, leaning slightly back.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. A seated sliding tuck loads the hip flexors and the trunk rock; keep the rock small and the slide controlled. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.