Gliders (or sliders) are lightweight, cheap, and will kick your butt by forcing you to keep tension on the muscles throughout the entire movement. I used to have my athletes do these exercises using a towel on wood or tile floor when we didn’t have gliders! Luckily you can find floor gliders everywhere these days. I’ve heard Wal-Mart has them for around $10, or you can get these from Amazon ($13) and have them at your door tomorrow!
Glider exercises are intermediate to advanced level exercises that will have you really feeling the burn. Here is a great leg circuit to do with gliders.
Slide lunge: 8-10 reps each leg
With the glider under one foot, slide the foot back until in a deep lunge position, then back up.
Hamstring Curl: 8-10 reps
Lay flat with one glider under each foot, slide your heels towards your butt until hips come up as high as possible, then slide back down.
Inner thigh: 8-10 reps each leg
Put one glider under one foot, the other is your plant foot, it stays stationary. Slide the foot out to the side as far as possible without leaning, then bring back in.
Mountain climbers: 10 reps each leg
In plank position with a glider under each foot, alternate bringing each foot forward for 20 total reps.
Repeat the circuit 2-3 more times for a killer leg workout!