Get a Full-Body Workout With Sliding Disc Exercises

Sliding Plates Workout

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Side (Lateral) Lunge With Sliding Discs

This side-to-side lateral move uses one exercise disc at a time to target the glutes and hamstrings, improve stability, and test your balance.

  • Start standing with your right foot on a slider and your left foot on the floor with your feet hips-distance apart. 
  • Engage your left leg and glutes for balance as you slide your right foot on the disc out to the right side and bend your left knee into a lateral side lunge.
  • Slide your right foot back in using a smooth, controlled motion as you return to a standing position. 
  • Perform 5 lunges with your right leg, then switch to the other side and repeat with your left foot sliding out and in.
  • Switch back to your right foot and repeat 5 more lunges, then again with your left.

Test Your Fitness With These 10-Minute Challenges

Short on time? Turn that to your advantage and make speedy progress with these ten-minute tests

by Isaac Williams

No gym, no problem with this workout that requires nothing more than a square foot of space, a weight plate and a sweat towel on standby


Muscles worked: traps, lats, pecs, biceps, forearms Reps: 10 Sets: 3-4 Rest: 60 secs

  • Holding the weight plate at chest height, circle it around your head one way and then the other. 
  • You need to really want to stop by the time you hit 10 reps, so go as heavy as you can with the plate – but be careful not to crack your head against it on each rotation.
Overhead Squat

Overhead Squat

Muscles worked: triceps, traps, lats, quads, hamstrings, glutes, core Reps: 10-12 Sets: 3-4 Rest: 60-90 secs

  • Press the plate over your head and keep it there for the duration of the set. Now sit yourself back and down into a deep squat, driving up through the heels on each rep. 
  • Trouble keeping your heels down? Slide a slim weight plate under each heel.


Muscles worked: obliques, quadratus lumborum (QL), pecs, lats, delts, forearms Reps: 10 each way Sets: 3-4 Rest: 60 secs

  • Holding the plate with your arms long and your elbows slightly soft, begin to ‘chop’ the weight diagonally up and down. 
  • Do 10 reps and then switch to the other side.
  • Allow your feet and hips to go with the movement. Keep the centre of the plate in line with the centre of your chest and you won’t go far wrong.
Cossack Squat

Cossack Squat

Muscles worked: adductors, abductors, glutes, hamstrings, quads, biceps, core Reps: 6-10 each side Sets: 3-4 Rest: 60-90 secs

  • In a wide stance, hold a plate in front of your chest. 
  • Begin to sink yourself down to one side in a deep squat, while pressing the plate forward as a counterbalance.
  • Whichever leg is straightening out, allow that foot to turn so that your toes are pointing towards the ceiling and your heel is still in contact with the floor.
  • Pause, then drive through your heel and reverse the movement, back to the start position.

Truck Driver

Muscles worked: delts, pecs, lats, traps, rhomboids, core Reps: 10 each side Sets: 3-4 Rest: 60-90 secs

  • Stand tall with long arms and begin to turn the weight plate in front of you. 
  • You have to turn it both ways to score a single rep.
  • Keep your knees soft and control that grimace.

Single-Arm Farmers Walk 

Muscles worked: obliques, QL, forearms, lats, abs Reps: 60-90 secs for each arm Sets: 3-4 Rest: 60 secs

  • Grab a heavy plate in one hand and hold it to your side. 
  • Keep your shoulders and hips level, then begin to walk purposefully around the gym. Grip killing you? Good. Want to stop? Excellent. Just keep going for at least 60 seconds, then switch arms.

Plate Bridge Pullover

Muscles worked: lats, traps, core, triceps, delts, glutes, hamstrings Reps: 10-12 Sets: 3-4 Rest: 60-90 secs

  • Lie on your back with your feet flat on the floor and your hips pressed up to the ceiling. 
  • Holding a plate over your chest, keep your arms long and begin to lower the plate over your head towards the floor.
  • Pause just above the floor, then bring the plate back to the start position.

Pick-Up to Overhead Press

Muscles worked: glutes, quads, hamstrings, biceps, forearms, delts, triceps, traps, lats, rhomboids Reps: 12-25 Sets: 3-4 Rest: 60-90 secs

  • Squat down with a weight plate until it almost touches the floor. 
  • Curl the plate up as you come to standing and press it up above your head.
  • Return to the start position and go again.

Coffin Sit-Up

Muscles worked: abs, obliques, Ql, triceps, lats, traps, delts, rhomboids Reps: 6-12 Sets: 3-4 Rest: 60-90 secs

  • Lie flat on the ground with a plate above your chest. 
  • In one motion sit yourself up and try to press the plate up to the ceiling.
  • Return (with control) to the start position and go again.

Russian Twist

Muscles worked: obliques, abs, QL, lats, forearms, biceps Reps: 20 each side Sets: 3-4 Rest: 60 secs

  • Sit on the ground with your legs bent, your arms long and a weight plate in your hands. 
  • Lift your feet off the floor.
  • Bracing your core, twist the weight to one side, then the other. That’s one rep.

Words: Luke Grainger Photography: Eddie Macdonald Model: Paul Knops (W Model Management)

A Word From Verywell

Sliding disc exercises are fun and even a little intense since they work the muscles you may not have even known you had. Sliders take many bodyweight exercises to the next level by engaging multiple muscle groups to hold you steady as you slide the discs in and out.

Keep in mind that if you have joint stability issues, sliding discs may not be the best way for you to exercise. Talk to your doctor, physical therapist, or consult with a certified trainer first. You can also get started with our Total Body Strength Workout for Absolute Beginners to improve your stability, which will help you learn how to safely perform challenging full-body moves with an exercise disc as you build up strength.

How to Improve Your Balance and Stability


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