Sliders are a useful tool in strength training. In #StrongForLife and 1:1 clients who train at home, we use them to replace the hamstring curl machine, to learn reverse lunges, and for several ab exercises.
No “official fitness sliders”? NO PROBLEM. Furniture sliders (like these) are what I use and recommend if you’re going to purchase something.
Here are several items you have at home right now that can replace sliders no matter your floor surface. AND how to progress as you get stronger.
On Slick Surfaces
If your floors are hardwood, concrete, LVP, linoleum, horse stall mats, or other fitness flooring, how easily something slides depends on the surface itself and the humidity in the room. The key is to find something that will allow you to perform the exercise without much hitching and doesn’t damage your floors.
1. Wash Cloth(s)
One or two wash cloths is perfect for slick floors. It slides well (& cleans at the same time, lol). Use a wash cloth for one hand or foot. Use two wash cloths to isolate each leg like with hamstring curls or both feet on one wash cloth for a different stimulus.
2. Cardboard
Start with a small flattened cardboard box and cut down toward one or two pieces of cardboard 5 x 7″ as it works well. Smaller sizes may stick more frequently in a more humid room or on a stickier surface.
3. Hardback Book
A hardback book usually slides well on slick surfaces also. Larger (8.5×11″) tends to work better.
4. Frisbee
An upside down frisbee is perfect for sliding on hard surfaces. Caveat is to make sure it doesn’t scratch if using on hardwood or LVP. A thick plastic plate can work well too.
On Carpeted Surfaces
If your floors are carpeted or turf, here are the best options for this type of surface. Different options work differently depending on the type of carpet or rug (short or plush), the amount of weight on the option, and the humidity in the building.
1. Cardboard
Cardboard works well on carpeted surfaces too. Sometimes you need to play with the size. Start with a flattened small box and cut down to a 5 x 7″ size as it continues to easily slide.
2. Hardback Book
Try a hardback book on carpeted surfaces. A larger size may be easier to slide than a smaller one.
3. Thick Magazines
Thick magazines can work well on carpeted surfaces too. The key is to be barefoot and to place the binding to run perpendicular to the side of your feet vs. the toes or heels.
4. Plastic storage box or lid
An empty plastic storage box slides well on carpets and rugs. Depending on the lid shape, it can work well too!
5. Frisbee
Have a frisbee lying around? It’s a PERFECT slider option. You can fit one hand or both feet. A hard plastic dinner plate works well too.
6. Roasting Pan, Cookie Sheet, Jelly Roll Pan
All this cookware is durable, slides, and if there is a lip on the edge it is short enough to not hinder lower body movements.
How to Progress
Progressing when using bodyweight movements with sliders is more subjective than using weights that can increase in 1-5+lb increments. Instead you are going by feel. For sliders the key is to increase friction.
Start with an option that allows you to easily complete all reps and then move to one that is a bit harder to move. If a hardback book slides easily but cardboard requires more effort, progress toward the cardboard. You might do the first set with the book and the following sets with cardboard when you are ready.
Get Creative
Training without the perfect equipment is an opportunity to get creative. Many everyday options around you right now serve as an adequate (if not better) alternative to fitness sliders. If you don’t want to purchase something you may not use all the time, but sometimes need, these options are for you.
Done-For-You Workouts
If you want to get stronger, more mobile, & more athletic in <4 hours a week, and you don’t have time to figure out how to create the best workouts or plan for yourself, #StrongForLife may be a good fit.
I combine 12+ years of coaching CrossFit, powerlifting, Strong(wo)man, kettlebells, gymnastic strength training, conditioning methods, & flexibility into 3-4 done-for-you workouts following a progressive plan so you’re never wondering what to do today and you’re never questioning if what you are doing is best for your body.