FIXIT is an AI-powered health and fitness tracking app. Log workouts, nutrition, water, and body metrics, analyze your exercise form with AI pose detection, and visualize your progress over time — all in one place.

How does AI form analysis work?

FIXIT uses AI pose detection (TensorFlow MoveNet) to track 17 body keypoints from your camera. It analyzes joint angles, posture, and movement to score your form and flag issues like knee cave or forward lean — instant feedback, no coach required.

What can I track in FIXIT?

Workouts and exercises, food and calories, water intake, body-composition metrics (weight, body fat, InBody results), pain, and progress charts — with 100+ guided exercises.

How much does FIXIT cost?

FIXIT is free to start with core tracking. Basic is $7/month (full exercise library, unlimited sessions, progress charts) and Pro is $15/month (AI form scoring, video recording, 3D visualizations, and programs).

Is my health data private?

Yes. Your health data is stored securely and never sold. You control your account and can export or delete your data at any time.

🦵 Heel Slides

Heel Slides are a beginner knee exercise that targets the quadriceps and hamstrings. Gently bend and straighten your knee by sliding your heel along the surface. They're commonly prescribed during rehabilitation for ACL Reconstruction, Meniscus Repair, and Total Knee Replacement. Below is how to perform Heel Slides with correct form, plus the benefits, common mistakes, and how many reps to aim for.

KneeBeginnerTowel3 × 15

Benefits of the Heel Slides

Strengthens and activates the quadriceps and hamstrings
Improves mobility
Improves flexibility
Supports recovery and rehab for ACL Reconstruction, Meniscus Repair, and Total Knee Replacement
Can be done with simple equipment (towel)
Performed supine, so it's easy to set up

How to do the Heel Slides

Lie on your back with both legs straight
Slowly slide your heel toward your buttock, bending the knee
Go only as far as comfortable — don't force it
Hold the bent position for 2 seconds
Slowly slide back to starting position

How many reps & sets

A common starting point is 3 sets of 15 reps. Progress gradually and stop if you feel sharp pain.

Form tips

Use a towel under your heel to reduce friction
Track your ROM weekly
Ice after if you experience swelling

Muscles worked

Quadriceps, Hamstrings

When to be cautious

Acute post-surgical swelling beyond normal limits

Who should do the Heel Slides?

Heel Slides are often included in programs for people recovering from ACL Reconstruction, Meniscus Repair, and Total Knee Replacement, and for anyone wanting to strengthen the knee. They're rated beginner.

Heel Slides — FAQ

What muscles do Heel Slides work?

Heel Slides primarily target the quadriceps and hamstrings.

How many sets and reps of Heel Slides should I do?

A common starting point is 3 sets of 15 reps. Progress gradually and stop if you feel sharp pain.

Are Heel Slides good for ACL Reconstruction?

Yes — Heel Slides are commonly used in rehab for ACL Reconstruction and Meniscus Repair. Confirm with your clinician before starting, especially if you have pain.

Do I need equipment for Heel Slides?

You'll need: towel.

When should I avoid Heel Slides?

Take care or skip them if you have: acute post-surgical swelling beyond normal limits. When in doubt, check with your physiotherapist.

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Related Knee exercises

Quad Sets Straight Leg Raise Straight Leg Raise with Ankle Weight Wall Slides (Knee Flexion)Wall Sits Mini Squats (45°)