Single Leg Sliding Floor Bridge Curl on Towel

A challenging exercise targeting hamstrings, glutes, and core. Perform on a smooth floor with a small towel to build strength and stability.

AdvancedGluteus Maximus Hamstrings Rectus Abdominis Body weight

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

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Variations of Single Leg Sliding Floor Bridge Curl on Towel

Isolation

Lying Leg Hip Side Raise on Floor

Iliopsoas · Obliques · Body weight

Beginner

Compound

Sliding Floor Bridge Curl on Towel

Gluteus Maximus · Hamstrings · Body weight

Intermediate

Description

A challenging exercise that targets your hamstrings, glutes, and core. The exercise requires a smooth floor and a small towel.

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How to do Single Leg Sliding Floor Bridge Curl on Towel

01
Setup
Lie supine on a smooth floor with one heel on a towel, knee bent at 90 degrees, and the other leg extended straight up or out. Position your arms flat on the floor beside your body for stability.
02
Setup
Engage your core and glutes, then press through the heel on the towel to lift your hips off the floor, forming a straight line from your shoulders to your knee.
03
Keeping your hips elevated and stable, slowly extend your working leg by sliding your heel away from your body until it's almost straight, feeling the stretch in your hamstring.
04
Contract your hamstrings and glutes to pull your heel back towards your glutes, curling your leg back to the bent-knee starting position while maintaining hip height.
05
After completing your repetitions on one leg, carefully lower your hips to the floor and then switch legs to perform the exercise on the other side.

Tips

Focus on maintaining a stable hip position throughout the entire movement; imagine a glass of water on your pelvis that you don't want to spill.
Control both the extension and the curl phases of the movement, resisting the urge to let the towel slide out quickly or snap back in.
Actively press your arms and the heel of your non-working foot (if on the floor) into the ground to help anchor your upper body and maintain stability during the leg curl.

Common mistakes

Failing to keep the hips elevated throughout the movement reduces hamstring and glute activation; actively squeeze your glute to maintain a straight line from shoulder to knee.
Using momentum to slide the leg back diminishes muscle engagement; focus on a slow, controlled curl using only your hamstrings and glutes.
Arching the lower back indicates a lack of core engagement; brace your abs tightly to keep your spine neutral and prevent strain.

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Questions

What muscles does Single Leg Sliding Floor Bridge Curl on Towel work?

Single Leg Sliding Floor Bridge Curl on Towel primarily targets Gluteus Maximus, Hamstrings, Rectus Abdominis.

Is Single Leg Sliding Floor Bridge Curl on Towel good for beginners?

Single Leg Sliding Floor Bridge Curl on Towel is rated advanced. 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 Single Leg Sliding Floor Bridge Curl on Towel?

You need Body weight to perform Single Leg Sliding Floor Bridge Curl on 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 Single Leg Sliding Floor Bridge Curl on Towel?

Focus on maintaining a stable hip position throughout the entire movement; imagine a glass of water on your pelvis that you don't want to spill. Control both the extension and the curl phases of the movement, resisting the urge to let the towel slide out quickly or snap back in. Actively press your arms and the heel of your non-working foot (if on the floor) into the ground to help anchor your upper body and maintain stability during the leg curl.

What are common mistakes when doing Single Leg Sliding Floor Bridge Curl on Towel?

Failing to keep the hips elevated throughout the movement reduces hamstring and glute activation; actively squeeze your glute to maintain a straight line from shoulder to knee. Using momentum to slide the leg back diminishes muscle engagement; focus on a slow, controlled curl using only your hamstrings and glutes. Arching the lower back indicates a lack of core engagement; brace your abs tightly to keep your spine neutral and prevent strain.