Back · Bodyweight
Lying Floor Slide
How to do the lying floor slide, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- VerticalPush
- Mechanic
- Isolation
How to do it
Lie on your back with your arms bent at 90 degrees, elbows and the backs of your hands pressed into the floor. Slowly slide your arms overhead, keeping contact with the ground, then slide them back down. Move only as far as you can keep your low back and wrists flat.
- 1Your lower traps and mid-back working to keep your arms on the floor
- 2Your ribs staying down as your arms slide overhead
- 3A controlled stretch through your chest and shoulders
Common mistakes
- Letting your low back arch off the floor
- Lifting your arms off the ground to get more range
- Shrugging your shoulders up toward your ears
Muscles worked
The lying floor slide mainly works the lower traps, with the mid traps, rear delts, and external rotators assisting.
- Lower TrapsPrimary
- Mid TrapsSupport
- Rear DeltsSupport
- External RotatorsSupport
- ForearmsMinor
- LatsMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Front DeltsMinor
- Side DeltsMinor
Kovo programs the lying floor slide for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.