Reverse Sliding Leg Curl on Floor with Towel

Perform reverse sliding leg curls on the floor using a towel to engage your hamstrings and glutes.

IntermediateThighs Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Reverse Sliding Leg Curl on Floor with Towel

Compound

Standing Leg Slide with Towel

Thighs · Body weight

Intermediate

Compound

Sliding Leg Curl on Floor with Towel

Thighs · Gluteus Maximus · Body weight

Intermediate

Isolation

Lever Standing Leg Curl

Thighs · Leverage machine

Intermediate

Compound

Inverse Leg Curl with Bench Pads

Thighs · Body weight

Advanced

Description

A floor-based exercise where the individual lays on their back, places their heels on a towel, and slides their feet towards their body, lifting their hips.

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How to do Reverse Sliding Leg Curl on Floor with Towel

01
Setup
Lie supine (on your back) on the floor with your knees bent, feet flat, and arms extended along your sides for stability.
02
Setup
Place your heels on a small towel or sliders, ensuring your feet are hip-width apart and your toes are pointed upwards (dorsiflexed).
03
Engage your core and glutes, then press your heels into the towel as you extend your hips, lifting your glutes and lower back off the floor until your body forms a straight line from your knees to your shoulders.
04
Slowly slide your heels towards your glutes, actively contracting your hamstrings to pull your hips higher and maintaining the elevated bridge position.
05
Control the movement as you slowly slide your heels away from your body, extending your knees until your body returns to the starting bridge position with hips still elevated.
06
Lower your hips back to the floor with control to complete one full repetition.

Tips

Maintain hip elevation throughout the entire sliding motion to maximize hamstring engagement and prevent your glutes from resting on the floor.
Perform the movement slowly and with control, especially during the eccentric (lengthening) phase as you slide your heels away, to increase time under tension.
Brace your abdominal muscles throughout the exercise to stabilize your spine and prevent excessive arching in your lower back.
Actively press your heels into the towel or sliders as you pull your feet towards your glutes to enhance hamstring activation and stability.

Common mistakes

Sagging hips: Allowing your hips to drop towards the floor during the exercise reduces hamstring engagement; keep your hips high, forming a straight line from knees to shoulders.
Using momentum: Jerking your feet back and forth rather than controlling the slide diminishes muscle activation; focus on a slow, deliberate pull and controlled extension.
Toes down: Pointing your toes down can shift focus away from the hamstrings; keep your toes dorsiflexed (pointed up) to better isolate the hamstrings.

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Questions

Is Reverse Sliding Leg Curl on Floor with Towel good for beginners?

Reverse Sliding Leg Curl on Floor with Towel is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Reverse Sliding Leg Curl on Floor with Towel?

You need Body weight to perform Reverse Sliding Leg Curl on Floor with Towel. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Reverse Sliding Leg Curl on Floor with Towel?

Maintain hip elevation throughout the entire sliding motion to maximize hamstring engagement and prevent your glutes from resting on the floor. Perform the movement slowly and with control, especially during the eccentric (lengthening) phase as you slide your heels away, to increase time under tension. Brace your abdominal muscles throughout the exercise to stabilize your spine and prevent excessive arching in your lower back. Actively press your heels into the towel or sliders as you pull your feet towards your glutes to enhance hamstring activation and stability.

What are common mistakes when doing Reverse Sliding Leg Curl on Floor with Towel?

Sagging hips: Allowing your hips to drop towards the floor during the exercise reduces hamstring engagement; keep your hips high, forming a straight line from knees to shoulders. Using momentum: Jerking your feet back and forth rather than controlling the slide diminishes muscle activation; focus on a slow, deliberate pull and controlled extension. Toes down: Pointing your toes down can shift focus away from the hamstrings; keep your toes dorsiflexed (pointed up) to better isolate the hamstrings.