Lying Floor Slide
Lying Floor Slide Exercise Description
The Lying Floor Slide is a bodyweight shoulder-control exercise performed on your back. It develops coordinated scapular motion—upward rotation and posterior tilt—while reinforcing humeral external rotation as the arms travel from a 90/90 “goalpost” position toward overhead. Primary contributors include the middle and lower trapezius, serratus anterior, posterior deltoid, and the rotator cuff; the trunk stabilizers maintain a neutral spine and rib position throughout. Keeping the forearms, wrists, and the backs of the hands lightly in contact with the floor promotes smooth glenohumeral motion and scapulothoracic rhythm. Expect a slow, controlled range that prioritizes shoulder mechanics and consistent torso alignment over reaching end-range at all costs.
- Muscle Groups: Back, Chest, Traps
- Target Muscles: Serratus Anterior, Trapezius - Lower Fibers
- Assisting Muscles: Deltoid - Posterior, Infraspinatus, Teres Minor, Trapezius - Middle Fibers
- Stabilizing Muscles: External Obliques, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Chest, Mid Back
- Body Surface: Back, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Protractors, Scapular Upward Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Lower Traps, Rib Cage Muscle
- Movement Direction: Vertical
- Muscle Position: Lateral, Posterior
- Gender: Male
How To Do The Lying Floor Slide Exercise
‘- Lie on your back with knees bent, feet flat, head supported. Set a neutral spine; gently draw ribs down without flattening the low back.
– Place arms in a 90/90 “goalpost”: upper arms at shoulder height, elbows bent 90 degrees. The backs of your hands, wrists, and forearms rest on the floor.
– Lightly set the shoulder blades on the ribcage; keep neck long and avoid shrugging.
– Brace lightly through the midsection to maintain rib position as the arms move.
– Slide forearms and hands upward, guiding elbows toward straight overhead reach while keeping as much contact with the floor as comfortable.
– Maintain gentle external rotation (think: back of hands and forearms stay connected; wrists neutral).
– Stop the upward slide before the ribs flare or the low back arches; keep motion pain-free.
– Pause briefly at your highest controlled position, keeping shoulders away from ears.
– Reverse the path, sliding back to the 90/90 start without losing alignment.
– Breathe steadily; use a soft exhale to help keep the ribcage down during the reach.
Lying Floor Slide Tips
‘- Set a neutral spine by gently drawing the ribs down without fully flattening your low back.
– Keep the backs of your hands, wrists, and forearms lightly in contact with the floor as you slide.
– Maintain a long neck and avoid shrugging; keep the shoulders away from the ears throughout.
– Brace lightly through your midsection to keep the ribcage stable as the arms move.
– Slide the arms upward in a slow, controlled path, guiding the elbows toward an overhead reach.
– Maintain gentle external rotation by keeping the backs of the hands and forearms connected and the wrists neutral.
– Stop the upward slide before your ribs flare or your low back arches.
– Pause briefly at your highest controlled position while still keeping shoulders away from ears and ribs down.
– Reverse the same path back to 90/90 without losing floor contact or torso alignment.
– Breathe steadily and use a soft exhale during the reach to help keep the ribcage down.
Lying Floor Slide Beginner Introduction
The Lying Floor Slide is a gentle, floor-based shoulder exercise that uses only bodyweight and a slow, steady arm motion. Performed while resting on the back with the knees bent, it centers on guiding the arms from a bent “goalpost” position toward a more overhead reach, all while the arms glide along the floor. This creates a controlled challenge for the shoulders and shoulder blades as they move together in a smooth, coordinated way.
The movement highlights the traps, muscles along the side of the ribcage, the back of the shoulders, and the small stabilizers around the shoulder joint. The core supports the natural curve of the spine and helps the ribcage stay settled as the arms travel upward and back down. Light contact between the backs of the arms and the floor encourages a fluid path rather than a forced stretch. Overall, this drill emphasizes precision, joint control, and consistent body position more than chasing the largest possible range of motion.