Balance & Stabilization Training Zone!

Valslide Exercises


Valerie Waters

The Valslide® was created by personal trainer Valerie Waters with every fitness level in mind. It combines mild instability with controlled, flowing movements. It is used in physical therapy to rehab knees and shoulders as well as by athletes to mimic dynamic slide board exercises.

You can use the Valslide on it's own or add it to your existing workouts for a new level of intensity. No matter the fitness level, the Valslide can make an improvement in your results.

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Valslide Reverse Lunge


Valslide Reverse Lunge

Level 1: Valslide Reverse Lunge
• Stand with feet together and place the ball of your left foot on the Valslide.
• Slide your left foot back; bend your right leg at 90 degrees.
• Slide your left foot up to start position, pulling up with the glute of your right leg.
• Finish reps and switch sides.
• You should feel this in your glutes and some in your quads of the stationary leg. The sliding leg is just going along for the ride.
• Do 3 sets of 10-15 reps.

Level 2: Valslide Reverse Lunge with Weight (not pictured)
• Hold dumbbells in each hand.
• Stand with feet together amd place the ball of your left foot on the Valslide.
• Slide your left foot back; bend the right leg at 90 degrees.
• Slide your left foot up to start position, pulling up with the glute of your right leg.
• Finish reps and switch sides.
• You can make your core work harder by holding the weight on one side.
• Do 3 sets of 10-15 reps.


Valslide Reverse Lunge with Weight on Airex Pad

Level 3: Valslide Reverse Lunge with Weight on Airex Pad
• Hold a kettlebell or dumbbell in your right hand.
Stand with feet together and place the ball of your right foot on the Valslide and your left foot on an Airex Balance Pad.
• Slide your right foot back; bend your left leg at 90 degrees.
• Slide your right foot up to start position, pulling up with the glute of your left leg.
• Finish reps and switch sides.
• Do 3 sets of 10-15 reps.

Valslide Mountain Climber

Level 1: Valslide Plank Mountain Climber
• On the floor, assume push up position with your body straight, arms under shoulders, and each foot on a Valslide.
• Draw abs in and activate glutes.
• Slide right knee towards chest and exhale.
• Slide back to start and inhale.
• Slide left knee in towards chest and exhale.
• Continue to alternate between legs for remaining reps.
• You should feel this in your abs.
• Do 3 sets of 15 reps.

Valslide Plank Mountain Climber 1 Plank Mountain Climber 2

Level 2: Valslide Mountain Climber with Forearms on a BOSU (not pictured)
• On the floor, assume push up position with your body straight, arms under shoulders, with each foot on a Valslide and with both forearms on a BOSU Balance Trainer.
• Draw abs in and activate glutes.
• Slide right knee towards chest and exhale.
• Slide back to start and inhale.
• Slide left knee in towards chest and exhale.
• Continue to alternate between legs for remaining reps.
• You should feel this in your abs.
• Do 3 sets of 12-15 reps.

Level 3: Valslide Mountain Climber with Hands on a Medicine Ball
• On the floor, assume push up position with body straight, arms under shoulders, with each foot on a Valslide and both hands on a medicine ball.
• Draw abs in and activate glutes.
• Slide right knee towards chest and exhale.
• Slide back to start and inhale.
• Slide left knee in towards chest and exhale.
• Continue to alternate between legs for remaining reps.
• You should feel this in your abs.
• Do 3 sets of 12-15 reps.

Valslide Mountain Climber with Hands on a Medicine Ball Mountain Climber with Hands on a Medicine Ball 2

Valslide Push Up Fly

Level 1: Valslide Push Up 1/2 Fly
• Start in a regular push up position.
• Place the Valslide under one hand.
• As you lower in push up position, slide your Valslide slightly out to the side.
• Pull the hand in as you push back up.
• Finish reps and repeat on the other side.
• Perform this exercise in the modified push up position to decrease difficulty.
• You should feel this in your chest and shoulders.
• Do 3 sets of 6 reps on each arm.

Valslide Push Up Half Fly 1 Push Up Half Fly 2

Level 2: Valslide Push Up Fly (not pictured)
• Start in a regular push up position.
• Place the Valslide under each hand.
• As you lower in push up position, slide both Valslides slightly out to the side.
• Pull the hands in as you push back up.
• Finish reps and repeat on the other side.
• Perform this exercise in the modified push up position to decrease difficulty.
• Do 3 sets of 10 reps.

Level 3: Valslide Elevated Push Up Fly
• Start in a regular push up position with your feet elevated on a step.
• Place a Valslide under both hands.
• As you lower in push up position, slide your Valslides slightly out to the side.
• Pull the hands in as you push back up.
• Finish reps and repeat on the other side.
• Perform this exercise with one Valslide at a time to decrease difficulty.
• Do 3 sets of 10 reps.

Valslide Elevated Push Up Fly 1 Elevated Push Up Fly 2