Single Leg Sliding Floor Bridge Curl on Towel

Description

How to Do Single Leg Sliding Floor Bridge Curl on Towel

1. 1
   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.

2. 2
   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.

3. 3

   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.

4. 4

   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.

5. 5

   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.