Challenge Your Entire Body with Sliders

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Challenge Your Entire Body with Sliders

If you’re looking for a piece of equipment that is effective, efficient, versatile and simple, look no further than the slider. This simple tool is portable, is great if you don’t have access to a gym, and can be used in a variety of ways to challenge the entire body.

There are many brands out there when it comes to sliders—HavykSliders, Valslides, purple gliders, furniture sliders from your local Bed, Bath & Beyond, paper plates…the list goes on. Depending on your goals and the surface you are working with, I may recommend one option over another.

Here are some of my top slider movements:

Upper body: Push-up Variations. With the sliders under your hands, move one or both hands in a variety of directions while performing a push-up.

Lower body: Lunge Variations. Using one slider under the moving foot, perform  reverse and lateral lunge variations.

Torso: Ab Exercises. With each foot on a slider, perform knee tucks, pikes and seal walks.

Sample Exercises

Here's a simple three-movement routine that targets the lower body, upper body,and torso.

Lateral Lunge

Lateral Lunge

Pushup Variation

Pushup with sliders

Seal Walk

Seal walk

Doug BalzariniDoug Balzarini Contributor

Doug Balzarini, C.S.C.S., MMA-CC, is the owner of DB Strength, which provides fitness training, education and resources. He is the strength & conditioning coach for Alliance MMA, where he works with UFC Champion Dominick Cruz, Bellator Champion Michael Chandler, Phil Davis, Brandon Vera, Travis Browne, Ross Pearson, Alexander Gustafsson & others. Prior to starting his own business, Doug worked at Fitness Quest 10 as a personal trainer, strength coach & operations director for Todd Durkin Enterprises (TDE). He has completed graduate work in Biomechanics at SDSU & has obtained multiple certifications: ACE, NSCA-CSCS, MMA-CC, TFW Level 1, TRX instructor training, RIP training, EFI Gravity instructor training, LIFT Sandbag Certification, & FMS training. He has produced 2 DVD projects on strength training for combat athletes, appeared in many fitness videos/articles, & was a coach on “The Ultimate Fighter” FOX TV show in 2012. For more information please visit

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