Instructions

1

Stand with feet shoulder-width apart, arms extended laterally at shoulder height with palms facing forward, maintaining neutral spine and engaged core

2

Prepare by taking a deep breath and ensuring shoulders are packed back and down, feet firmly planted on ground, bodyweight distributed evenly

3

Slowly lower into a squat position by bending knees and hips simultaneously while maintaining upright torso, arms remain extended at shoulder level, descend until thighs approach parallel to ground

4

Drive through heels to explosively extend hips and knees, returning to standing position while maintaining arm position and core engagement throughout the movement

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESObliquus Externus, Obliquus Internus, Transversus Abdominis, Rectus Femoris

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

The Body Slide is an incredibly effective Strength, Stretching movement designed to fully engage the Rectus Abdominis. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Waist development.

Benefits

Significantly enhances the structural integrity and power of the Rectus Abdominis.
Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Obliquus Externus, Obliquus Internus, Transversus Abdominis, Rectus Femoris to maintain control of the Body weight.

Exercise Variations

Dumbbell Body Slide
Cable Body Slide
Banded Body Slide

Beginner Tips

If you are new to the Body Slide , focus on mastering the movement pattern with zero weight before adding Body weight.

Body Slide