Sliding discs are one of those small-but-mighty tools that do more than meets the eye. It may sound surprising, but a pair of lightweight discs can turn basic bodyweight moves into full-body challenges that build strength, improve balance and engage your core .
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If you’re a Pilates fan, they can even mimic some of the movement qualities of a reformer , says trainer and Pilates instructor Jill Drummond , making them a solid option for workouts at home or on the road.
As a strength coach, I like using sliding discs alongside dumbbells and resistance bands. They add a different kind of challenge, requiring you to control your body through a full range of motion rather than simply lifting and lowering weights.
“Without sliding discs, you lift and place your foot or arm constantly. With sliding discs, you must control the entire range of motion, both forward and backward,” says Victoria Repa , certified Pilates instructor and CEO and founder of BetterMe. In other words, they increase core engagement, improve coordination and help build functional strength that carries over to everyday life.
Curious how to use them? Here are five sliding disc exercises that target your legs, glutes, core, shoulders and upper back . These are go-to moves in my routine or come recommended by fitness experts, including Drummond, Repa and physical therapist Adefemi Betiku , DPT, CSCS, NCPT, along with their coaching cues to help you get started.
How it works
To do this workout, you’ll need a pair of sliding discs that match your floor surface (smooth plastic for carpet, fabric for hardwood or tile). If you switch between surfaces, Repa suggests grabbing a double-sided pair to keep things simple.
As with any workout, start with a quick warmup — think a few minutes of light cardio plus some bodyweight squats or lunges — to wake up your muscles and lower your risk of injury. Then get into it:
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Work through the five exercises below in order, completing 2 to 3 rounds.
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Rest 45 to 60 seconds between exercises and 60 to 90 seconds between rounds.
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Aim for 15 to 25 minutes of focused work, 2 to 3 times per week.
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Progress each week by adding a rep or two, slowing your tempo or increasing your range of motion.
One of the biggest mistakes with sliding discs? Going too fast. Because they make even familiar moves feel tougher, it’s tempting to rush through reps. Try the opposite. Slow things down and stay in control. As Repa puts it, “Control first, then strength.” Start with a smaller range of motion, then build it up as you get more comfortable.
For foot placement, center the ball of your foot on the disc with your heel slightly hanging off the back edge, says Drummond. Press your heel into the floor to hit the brakes, and shift your weight onto the ball of your foot when you’re ready to glide.
Whole-body sliding disc workout
Dynamic lunge
Dynamic lunges on sliding discs build single-leg strength and stability through your quads, glutes and core. The disc turns a standard reverse lunge into a smooth, controlled slide that keeps your muscles working throughout. Drummond recommends this as a go-to lower-body move on discs. “Focus on resistance and control as the disc moves,” she says.
How to do it:
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Place a sliding disc under one foot and plant the opposite foot firmly on the floor.
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Slide the disc foot back to lower into a reverse lunge, keeping your front knee tracking over your mid-foot and your torso tall.
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Lower until your front thigh is close to parallel with the floor, staying in control of the movement.
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Drive through your front foot to return to standing, pulling the disc back in.
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Complete all reps on one side, then switch.
Aim for 2 to 3 sets of 8 to 12 reps per side.
Make it harder:
Ready to level up? Betiku suggests placing discs under both feet, then sliding one leg back while bending and straightening the back knee for an added stability challenge. Another option: Add a small pulse at the bottom of the lunge or a gentle trunk rotation, as Drummond recommends, once you feel solid with the basic move.
Lateral scooter
The lateral scooter targets your glutes, outer thighs and core while building single-leg balance. Repa includes this move in her full-body slider lineup because it targets the lateral muscles that are often overlooked in squat-and-lunge-heavy routines. Sliding your leg out and pulling it back in with control lights up your hip stabilizers — the same muscles that help you side-step, pivot or catch your balance in everyday life.
How to do it:
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Stand tall with one foot planted on the floor and the other resting lightly on a sliding disc.
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Keep your chest lifted and your core engaged.
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Slide the working leg out to the side as you bend your standing knee slightly.
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Pull the disc back in with control, squeezing through your inner thigh and glute.
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Keep your hips level the entire time — avoid leaning away from the sliding leg.
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Complete all reps on one side, then switch.
Aim for 2 to 3 sets of 10 to 12 reps per side.
Plank mountain climbers
Plank variations with sliding discs are a core-training staple, and mountain climbers are one of the most versatile options. The discs take out the stomping impact of traditional climbers and replace it with smooth, controlled knee drives that light up your abs, shoulders and hip flexors.
Betiku calls a planking series one of his go-to ways to use discs. “You can get into a plank with discs under both feet and perform mountain climbers, or focus on one side depending on your strength level,” he says.
If you’re newer to discs, Drummond suggests starting with a basic plank hold. From there, you can layer in mountain climbers, a Pilates-style pike or even alternating leg abductions as you build confidence.
How to do it:
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Place a disc under each foot and set up in a high plank with your hands under your shoulders.
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Brace your core and keep your hips level.
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Slide one knee toward your chest, then return it to the starting position.
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Alternate sides with a smooth, controlled rhythm.
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Avoid letting your hips pike up or sag toward the floor.
Aim for 2 to 3 sets of 8 to 10 reps per side, or work for 30 to 40 seconds.
Prone V arms slides
This move from Repa targets your upper back, shoulders and the postural muscles that tend to get lazy from long hours at a desk or on your phone. Lying face down with discs under your hands, you’ll slide your arms from an overhead “V” down toward your ribs, squeezing your shoulder blades together as you go. It’s a low-load, high-payoff way to build strength for better posture and healthier shoulders.
How to do it:
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Lie face down on the floor with a sliding disc under each hand and your arms extended overhead in a “V” shape.
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Keep your core gently engaged and your neck long.
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Slide your arms down toward your ribs, squeezing your shoulder blades together at the bottom.
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Slowly return to the starting position with control.
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Keep the movement smooth and avoid shrugging your shoulders toward your ears.
Aim for 2 to 3 sets of 10 to 12 reps.
Standing inner thigh slide
Drummond says this move mimics the standing inner-thigh work you’d typically do on a Pilates reformer, making it a smart at-home option for targeting the adductors. Pressing the disc out and dragging it back in fires up your inner thighs in a way many free-standing exercises miss. Bonus: It also challenges your balance and core, so it’s more of a full lower-body move than it looks at first glance.
How to do it:
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Stand with one foot planted on the floor and place a sliding disc under the other foot.
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Keep your legs mostly straight with a soft bend in both knees, and stack your upper body over your hips.
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Press the disc foot away from your body, sliding out to a comfortable width.
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Once your feet are wider than hip-width, drag the disc back in by squeezing your inner thigh.
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Keep your hips level and avoid shifting your torso side to side.
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Complete all reps on one side, then switch.
Aim for 2 to 3 sets of 10 to 12 reps per side.
What makes this workout effective
By creating an unstable, sliding surface under your hands or feet, discs force you to control every inch of a movement. “Sliding disc movements keep muscles under constant tension,” says Drummond, adding that this can make exercises feel more intense than traditional, static moves.
Betiku explains that the nearly frictionless surface requires you to recruit more muscles to perform movements you’d normally do without discs. Repa agrees, noting that the added instability especially challenges your core as it works to control each rep.
A 2021 study published in the Journal of Clinical Medicine found that using gliding discs for eccentric training improved balance and lower-body strength in healthy adults after 12 sessions. Other research suggests gliding disc exercises can also boost coordination and overall movement quality.
Sliding disc workouts can also build core stability, functional strength and endurance. Because your muscles stay engaged longer and work harder to stabilize each movement, even lower-intensity workouts can feel more challenging. Betiku notes this increased demand may also elevate cardiovascular effort, while Drummond adds that discs are especially effective in interval-style workouts that raise your heart rate. As Repa puts it, they’re “great for developing functional strength and endurance, especially if your goal is to move better and feel stronger.”
Our favorite sliding discs
We’re currently testing sliding discs to find the best options. Here’s one that’s stood out so far for its versatility:
The BODi Strength Slides come with removable cloth covers (the brand calls them “booties”) that solve a common annoyance: needing one pair of discs for carpet and another for hard floors. Slip the covers on for hardwood or laminate, pull them off for carpet, and you’ve got a setup that works just about anywhere.
The discs themselves are slightly larger than average, giving you more surface area underfoot for added stability. They’re also gently concave, which helps prevent flipping mid-exercise. The plastic has a bit of give, so movements like lunges and pikes feel smooth and controlled.
The downsides? The covers add an extra step when you’re switching surfaces, and they’re small enough to misplace. Still, they stay secure during workouts.
FAQs
Are sliding discs worth buying if I already have dumbbells or resistance bands?
"These tools do not replace each other, but only complement the exercises with different types of load," says Repa. Weights and bands provide external resistance, while discs add instability that forces your stabilizing muscles to work harder. They're also small, easy to store and a great bang for your buck, says Drummond.
Betiku adds that discs can be especially beneficial for people with orthopedic issues related to joint instability or arthritis, since the co-contracting properties of disc exercises can support long-term joint longevity.
Who should be cautious with sliding discs?
Sliding discs can work for a wide range of fitness levels, but they’re not for everyone right out of the gate. If you have joint injuries or significant stability issues, it’s a good idea to check with a doctor or physical therapist first. Drummond adds that people with major instability should avoid discs unless they’re working with a qualified professional.
They’re also not the best starting point if you’re brand new to exercise. Betiku recommends building a solid foundation first. “This population needs to focus more on the basics of movement, getting stronger and building body awareness,” he says. “If someone adds sliding discs with poor form, they could get hurt.”
The good news: Most disc exercises can be modified — or done without sliders — until you’re ready, Repa says. When you do start, keep the range of motion smaller and your tempo slower to stay in control. And if your feet feel a little too slippery, a pair of grip socks can help you stay steady.
Meet our experts
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Jill Drummond ,CPT, BA in kinesiology and exercise science, Pilates instructor and director of programming and education at BODYBAR Pilates
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Adefemi Betiku ,DPT, CSCS, NCPT, physical therapist at Club Pilates
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Victoria Repa ,certified Pilates instructor (APPI), health coach (IIN) and CEO and founder of BetterMe
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
