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Upper Legs · Body Weight
Body Slide
Body Slide is an intermediate compound strength exercise that works the abductors (upper legs), with the core and glutes assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Abductors
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Abductors · Gluteus Medius, Gluteus Minimus
- Adductors · Adductor Longus, Adductor Brevis, Adductor Magnus
Secondary muscles
- Core · Rectus Abdominis, Obliques
- Glutes · gluteus maximus, gluteus mideus
How to do Body Slide
- Stand with your feet slightly wider than shoulder-width apart and extend your arms straight out at shoulder level.
- Slide your hips to the left, keeping your upper body and arms steady.
- Slide your hips to the right, maintaining control and keeping your arms extended.
- Continue sliding your hips left and right in a controlled motion.
Form tips
- Engage your core to maintain stability and prevent your upper body from swaying.
- Keep your movements smooth and controlled to maximize muscle activation and prevent injury.
- Ensure your knees are slightly bent to allow for greater range of motion in your hips.
Body Slide alternatives
More abductors exercises
Body Slide FAQ
What muscles does Body Slide work?
Body Slide mainly works the abductors in the upper legs (Gluteus Medius, Gluteus Minimus, Adductor Longus and Adductor Brevis). The core and glutes work as secondary muscles.
What equipment do you need for Body Slide?
None. Body Slide is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Body Slide should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Body Slide good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Body Slide burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Body Slide?
Other exercises for the abductors include Lateral Band Walks, Resistance Band Standing Hip Abduction, Resistance Band Seated Bent Knee Abduction and Resistance Band Lying Bent Knee Hip Abduction.
For developers
Use Body Slide in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_FK7SLZ" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_FK7SLZ", "name": "Body Slide", "model": "male", "target": "Abductors", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_FK7SLZ/mp4-720.mp4?…", "poster": "https://…/ex_FK7SLZ/poster.jpg?…" } }