Lying Floor Slide

Lying Floor Slide: So führst du sie aus

1. 1Lie face-down on the floor with your legs straight and your forehead resting lightly on the floor or a thin pad.
2. 2Extend both arms overhead in a Y-shape, elbows straight, thumbs pointing toward the ceiling so your palms face each other.
3. 3Brace your core gently and squeeze your glutes to stabilize the pelvis and prevent your lower back from arching excessively.
4. 4Squeeze your shoulder blades together and down — as if trying to tuck them into your back pockets — before you begin moving your arms.
5. 5Keeping the backs of your wrists and forearms in light contact with the floor, slide your arms down toward your sides in a smooth arc.
6. 6Continue until your elbows are at roughly a 90° bend and your hands are level with your shoulders, forming a W-shape.
7. 7Hold the contracted position for one to two seconds, maintaining the scapular squeeze and keeping your chest low to the floor.
8. 8Reverse the motion and slide your arms back overhead to the starting Y-position with control.
9. 9Repeat for the desired number of reps, keeping each repetition deliberate and tension-focused rather than fast.

Technik-Tipps

• Keep the movement slow and controlled in both directions — sliding the arms out too quickly reduces scapular engagement and turns the exercise into momentum work.
• Focus on initiating the slide by drawing your shoulder blades together and downward first; your arms should follow, not lead.
• Maintain light contact between your forearms and the floor throughout — losing contact means you are lifting rather than sliding, which shifts the load away from the target muscles.
• Keep your chin tucked and your head neutral; avoid craning your neck upward, which can compress the cervical spine.
• Breathe out as you slide your arms down and in as you return to the overhead position to help maintain core stability.

Häufige Fehler

• Shrugging the shoulders toward the ears during the movement, which recruits the upper trapezius instead of the intended mid and lower trapezius and undermines the postural benefit of the exercise.
• Letting the lower back arch aggressively or the hips hike up, which reduces core stability and places unnecessary stress on the lumbar spine — brace the core and squeeze the glutes throughout.
• Rushing through reps with momentum rather than maintaining tension, which removes the training stimulus from the rhomboids and trapezius and makes the set far less effective.
• Allowing the elbows to flare excessively outward or the hands to lift off the floor, which changes the leverage and shifts effort away from scapular retractors.
• Using too wide or too narrow an arc path, which can stress the shoulder joint — keep a smooth Y-to-W motion that feels comfortable and stays within a pain-free range.

Häufig gestellte Fragen