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.
Description
A challenging exercise that targets your hamstrings, glutes, and core. The exercise requires a smooth floor and a small towel.
How to Do Single Leg Sliding Floor Bridge Curl on Towel
- 1Setup
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.
- 2Setup
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
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
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
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.
Variations
Lying Leg Hip Side Raise on Floor
Tone your hip abductors and obliques with this simple side-lying leg raise that improves hip stability.
Sliding Floor Bridge Curl on Towel
Perform the Sliding Floor Bridge Curl on Towel to strengthen your hamstrings and glutes.
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Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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