Posterior Lunge on Slide Board
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Lower Body
Unilateral
Glutes and Hamstrings
Stability
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Slide Board, Gliding Disc, or Towel on Hard Surface
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Intermediate
Overview
The Posterior Lunge on Slide Board challenges single-leg strength, stability, and control. With one foot on a sliding surface and the other planted on solid ground, this movement emphasizes eccentric control and activation through the glutes and hamstrings. It's a dynamic variation of the traditional reverse lunge that adds a stability and coordination component.
Muscles Worked
PRIMARY:
Gluteus maximus
Hamstrings
Quadriceps
SECONDARY:
Calves
Core stabilizers
Adductors
STEP-BY-STEP INSTRUCTIONS
Stand tall with one foot on a slide board, glider, or towel on hard surface and the other foot firmly on the floor.
Shift your weight into the standing leg.
Slowly slide the rear foot backward while bending both knees to lower into a lunge.
Keep your chest upright and core engaged throughout the movement.
Once you reach a comfortable depth, press through the front foot to return to the starting position by sliding the rear foot back in.
Repeat for the prescribed reps, then switch legs.
Benefits
Enhances single-leg strength and muscular balance
Improves hip stability and control
Builds eccentric control through the glutes and hamstrings
Adds a coordination and mobility challenge with minimal equipment
COACHING CUES
Keep your front knee stacked over the ankle
Slide the rear leg slowly-don’t rush the movement
Maintain an upright chest and engaged core
Push through the heel of the standing leg to return to start
Notes
The Posterior Lunge on Slide Board is an excellent accessory movement for developing lower body strength, hip control, and eccentric hamstring capacity. Its gliding mechanics make it a great tool for runners, field sport athletes, or anyone looking to enhance stability and movement efficiency.