The Ultimate Sliders Strength Workout for Runners

runner doing Ultimate Sliders Strength Workou

The sliders are not the first thing that comes to mind when you think about a fitness tool.

But they are powerful, and as a runner, I really encourage you to add this powerful training tool to your fitness arsenal.

Slider Training Benefits

Sliders are cheap and can help you take your strength training to the next level.

Sliders can provide you with a great workout, and a fun alternative to your usual strength routine—especially if you are in a rut.

When you strength train with sliders, you will have to work harder to keep your body stable as you engage your core and fire up the rest of your muscle groups.

Not only that, gliders are also very convenient and portable and can help you up the ante with your bodyweight exercises anywhere, anytime, provided that you have enough space.

In other words, sliders will help you glide your way to a stronger, and more powerful body.

So what are you waiting for? All you need is a pair of sliders, some space and there you go.

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are my own. 

The Ultimate Sliders Strength Routine

To do this workout, just use furniture sliders (the one you put under furniture for easier moving), but if you don’t have any or want to go pro, you can go on Amazon.

A good pair of sliders will only cost you around $10 to $35, so it’s not really a big investment.

I love the Valslide Sliders.

These are light, portable, durable and easy to use ($30 – Get it Here from Amazon)..

But in case you want something on the cheap side, then check out these three options:

Nonetheless, in case you don’t have sliders home and can’t afford a pair, then use a frisbee, paper plates, or even a wet towel on a hardwood floor to get the same training effect.

Do the workout a couple of times per week.

Perform each exercise in order with little or no rest between each exercise.

Repeat the entire circuit 2 to 3 times, resting for at least one minute between each circuit.

1. Slider Fly

Start in a push-up position with sliders under both hands.

Make sure your back is straight and core engaged the entire time.

Next, slightly bend your right elbows, then perform a fly motion—by sliding your right hand sideways, perform a. push-up, then slide your hand back up to the starting position, and switch sides to complete one rep.

Do 8 reps to complete one set.

2. Slider Mountain Climber

Get into a pushup-up position but with feet on sliders this time, and arms completely firm and directly below the shoulders.

Next, pull your right knee forward toward your chest, pause for a second, then push back up and change sides to complete one rep.

Keep alternating each leg back and forth as fast as possible with good form

Do 16 to 20 to complete one set.

3. Ab Slides

Assume a push-up position on knees, with hands directly below the shoulder, resting firmly on the sliders.

Next, slide the hands straight out in front of you in a slow and controlled manner, as you lower your torso toward the floor.

Please make sure to engage your abs the entire time.

Go down as much as you can without straining your back, pause for a second, then roll the sliders back to the kneeling position to complete one rep.

Do 10 reps to complete one set.

4. Slider Pike

Start in a standard plank position, hands under the shoulders with sliders under feet.

Lock your knees, then pull your feet toward your head, pushing the butt up in the air.

Next, lift your hips up and draw your legs towards the hands to end up in a pike position, pause for a moment, then slowly glide back to plank position to complete one rep.

Please keep your legs straight and core engaged the entire time.

Do 8 to 10 reps to complete one set.

5. Sliding Standard Lunges

Assume an athletic stance with feet hip-width part, the ball of your right foot resting on a slider, and hands firmly on the hips.

Next, bend your left knee while sliding the right foot backward into a lunge position until the right knee almost touches the floor.

Make sure to keep your back leg slightly bent and the front knee tracking behind the toes, pause for a moment, then reverse direction back to starting position to complete one rep on that side.

Do 10 reps on each side to complete one set.

7. Sliding Side lunge

Stand tall with your right foot resting on a slider.

Next, slide your right foot to the side while dropping down into a squat position.

Please make sure to bend your knee at a 90-degree angle.

Pause for a moment, then bring your right foot back to starting position, and repeat.

Do 10 reps on each side to complete one set.

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Here you have it!

I hope you liked my sliders workout routine. Please take action on what you just learned as soon as you can.

In the meantime thank you for reading my post.

Feel free to leave your comments and questions below.


David Dack

Featured Image Credit – Kelly Olexa via Flickr.


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