Physiotherapy

Heel Slides

A lying knee-bending drill: slide your heel toward your hips and back out again. A gentle, self-paced way to work on knee range of motion, common in early knee rehab programs.

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Suggested use

Sets

Reps

10 per side

Rest

30s

Physiotherapy

Beginner

Rehab

Mobility

Flexion

Rehab-friendly

Muscles worked

Primary

Hamstrings

Secondary

Quads

Hip flexors

Equipment

Towel

How to do it

Lie on your back with both legs extended on a smooth surface.
Place a towel under the heel of the working leg, or loop it around the foot to assist.
Slowly slide the heel along the floor toward your hips, letting the knee bend.
Go to a comfortable stretch — gentle tension, never forcing through pain.
Pause briefly, then slide the heel back out until the leg is straight.
Repeat with slow control, then switch legs if needed.

Common mistakes

Forcing the knee to bend past the point of comfortable tension.
Lifting the heel off the surface instead of sliding it.
Moving quickly — slow slides give the joint time to adapt.
Holding your breath through the tighter part of the range.

Safety first

Work at the edge of comfort, not into pain; range tends to improve gradually across sessions.
Use the towel to gently assist the slide if the leg needs help.
If you are recovering from knee surgery, your clinician may set specific range-of-motion targets — consult a licensed clinician and follow their plan.

Who should avoid or modify

Post-operative knees often have prescribed range limits — consult a licensed clinician before pushing the bend.
Increasing swelling, warmth or sharp pain in the knee during or after the drill.
Suspected blood clot symptoms in the calf — seek medical attention promptly.

Not medical advice

Rehab-style movements are general wellness exercises, not treatment. If you are recovering from an injury or surgery, are pregnant, or manage a chronic condition, consult a licensed clinician (physiotherapist or doctor) before performing them. Alblooshi Fit does not diagnose, treat, or cure any condition.