Legs · Bodyweight
Seated Heel Slide on a Chair
How to do the seated heel slide on a chair, 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
- Flexion
- Mechanic
- Isolation
How to do it
Sit tall on a chair with both feet flat on the floor. Slide one heel forward along the ground until the leg is nearly straight, then drag it back in toward the chair, keeping the foot in contact with the floor the whole way.
- 1Hamstring pulling the heel back under you
- 2Quad working as the leg slides out straight
- 3A smooth, even glide along the floor
Common mistakes
- Lifting the foot off the floor mid-slide
- Slumping back instead of sitting tall
- Rushing so the motion gets jerky
Muscles worked
The seated heel slide on a chair mainly works the hamstrings, with the quads and hip flexors assisting.
- HamstringsPrimary
- QuadsSupport
- Hip FlexorsSupport
- Lower AbsMinor
- GlutesMinor
- CalvesMinor
- Tibialis AnteriorMinor
Kovo programs the seated heel slide on a chair 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 hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.