Equipment guide
The Pilates Sliders Guide: What They Are and How to Use Them.
Sliders turn familiar movements into smooth, controlled glides. Here’s how to choose the right side for your floor and start using them.
What are Pilates sliders?
Pilates sliders are small discs you place under your hands or feet so they can glide across the floor during movement. The Pilates 101 sliders are dual-sided.
Gliding asks you to move slowly and with control, which can make familiar movements feel new.
The gliding sliders are one of 7 pieces in the Pilates 101 kit.
Which side do I use on my floor?
Use the smooth plastic side on carpet and the foam side on hard floors such as tile or hardwood.
- On carpet: place the smooth plastic side down.
- On hard floors (tile, hardwood, etc.): place the foam side down.
- Test a slow glide before you begin to check how it moves on your floor.
What are five beginner exercises with Pilates sliders?
Keep each glide short and slow at first. These five options are an easy place to begin.
- 01
Reverse lunge
Stand with one foot on a slider. Glide it back into a small lunge, then glide it forward to return. Switch sides.
- 02
Side lunge
Stand with one foot on a slider. Glide it out to the side as you bend the other knee, then glide back. Switch sides.
- 03
Hamstring slide
Lie on your back with knees bent and heels on the sliders. Glide your feet away a short distance, then draw them back.
- 04
Plank knee tuck
From a high plank with your feet on the sliders, glide your knees in toward your chest, then back out.
- 05
Kneeling arm reach
Kneel with your hands on the sliders. Glide one hand forward a short distance, then return. Switch sides.
How do I care for my Pilates sliders?
Keep both sides clean and dry, and check them before use.
- Wipe both sides after use and let them dry before storing.
- Keep the foam side away from sharp edges and rough surfaces.
- Check both sides before each use.
- Store them flat.
Frequently asked questions
- Are the Pilates 101 sliders dual-sided?
- Yes. One side is smooth plastic and the other is foam.
- Which side do I use on carpet?
- Use the smooth plastic side on carpet.
- Which side do I use on hardwood or tile?
- Use the foam side on hard floors such as tile or hardwood.
- Can I use sliders if I’m new to Pilates?
- The exercises above are written for beginners. Move at your own pace, and check with a healthcare provider if you are new to exercise, pregnant or injured.
Other pieces in your kit
Find follow-along workouts on the Pilates 101 YouTube channel.
See you on the mat.