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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.
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. Start with a quick warmup — a few minutes of light cardio plus some bodyweight squats or lunges — to wake up your muscles and lower your risk of injury.
Work through the five exercises below in order, completing 2 to 3 rounds. Rest 45 to 60 seconds between exercises and 60 to 90 seconds between rounds. Aim for 15 to 25 minutes of focused work, 2 to 3 times per week. 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. 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 includes dynamic lunges, lateral scooter, plank mountain climbers, prone V arms slides, and standing inner thigh slide. Each exercise targets different muscle groups and builds strength through controlled sliding movements.
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.
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.