Glider Exercises

by Patrick Dale Google

About Patrick Dale

Patrick Dale is an experienced writer who has written for a plethora of international publications. A lecturer and trainer of trainers, he is a contributor to "Ultra-FIT" magazine and has been involved in fitness for more than 22 years. He authored the books "Military Fitness", "Live Long, Live Strong" and "No Gym? No Problem!" and served in the Royal Marines for five years.


Gliders are discs that can be placed under your hands or feet and used to perform a wide range of exercises. Some gliders are designed to be used on wooden or tiled floors, while others can be used on carpet. Gliders can make regular exercises such as pushups and squats much more challenging and also can be used to develop cardiovascular fitness.

Glider Lateral Squats

Regular squats target your hips, butt and thighs. Performing squats using gliders also allows you to focus on your inner and outer thighs. Stand with your feet together and your hands by your sides. Place a glider disc beneath each foot. Slide one foot out to the side until your feet are slightly wider than shoulder-width apart. Push your butt back, bend your knees and squat down until your thighs are parallel to the floor. Drive up and out of the squat while simultaneously drawing your feet back together. Immediately perform another repetition by sliding your other foot to the side. Continue alternating leading legs for the duration of your set.

Glider Ab Slides

This effective exercise targets your entire midsection and will help develop a strong and well-conditioned core. Kneel on an exercise mat and place your hands on a single glider disc. Make sure your hands are flat on the floor and almost touching your legs. Keep your arms straight and push the glider away from you. Lower your upper body toward the floor. Only extend your arms as far as feels comfortable and do not allow your hips to drop or your back to arch excessively. Use your abdominal muscles to draw you back to the starting position and repeat. If you have a very strong core, you can perform this exercise from a standing position.

Glider Pushup Crawls

This demanding exercise targets your arms, core and shoulders. Bend down and place your hands on your glider discs. Walk your feet back and adopt the pushup position. Keep your abs braced and ensure that your heels, hips and shoulders are aligned. Bend your arms and lower your chest to within an inch of the floor. From this position, shift your weight onto one arm and slide your non-weight bearing arm forward to full extension. Draw your arm back under your shoulder and push back up to the starting position. Perform another repetition but extend your opposite arm. Continue alternating arms for the duration of your set. You can make this exercise easier by bending your legs and placing your knees on the floor.

Glider Hip-Bridge Leg-Curls

Hip-bridge leg-curls target your butt and hamstrings. Lie on your back with your legs extended and your heels resting on your glider discs. Rest your arms on the floor with your palms turned up. Press your heels into the floor and raise your hips off the floor. Continue pressing down with your feet and simultaneously pull your feet in toward your butt. Push your hips toward the ceiling -- your knees, hips and shoulders should form a straight line. Lower your hips toward the floor and extend your legs but do not allow your butt to touch the floor. Repeat for the desired number of repetitions. Make this exercise more challenging by using one leg at a time.

References (3)

  • Knack Weight Training for Women: Step-by-Step Exercises for Weight Loss, Body Shaping, and Good Health; Leah Garcia and Mark Doolittle
  • Anatomy of Exercise: A Trainer's Inside Guide to Your Workout; Pat Manocchia
  • Complete Home Fitness Handbook; Ed Burke

Photo Credits:

  • Comstock/Stockbyte/Getty Images

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or