Sliding Floor Bridge Curl on Towel

Perform the Sliding Floor Bridge Curl on Towel to strengthen your hamstrings and glutes.

IntermediateGluteus Maximus Hamstrings Rectus Abdominis Body weight

Movement: Compound
Force: Pull
Per set: 15 min
Rest: 1 min

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Variations of Sliding Floor Bridge Curl on Towel

Compound

Single Leg Sliding Floor Bridge Curl on Towel

Gluteus Maximus · Hamstrings · Body weight

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Description

The Sliding Floor Bridge Curl on Towel is a lower body exercise that primarily targets the hamstrings and to a lesser degree also targets the glutes and lower back.

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How to do Sliding Floor Bridge Curl on Towel

01
Setup
Lie supine on the floor with your knees bent, feet hip-width apart, and heels placed on a small towel. Ensure your arms are resting by your sides with palms down.
02
Setup
Engage your core and glutes, then lift your hips off the floor until your body forms a straight line from your knees to your shoulders, creating a bridge.
03
While keeping your hips elevated, slowly extend your legs by sliding your heels forward away from your body until they are nearly straight, feeling a stretch in your hamstrings.
04
Without letting your hips drop, actively contract your hamstrings to pull your heels back towards your glutes, returning to the starting bridge position.
05
Focus on a controlled movement throughout, maintaining tension in your glutes and hamstrings, and avoid letting your lower back arch.

Tips

Mind-Muscle Connection: Really focus on squeezing your hamstrings as you pull your heels back. Visualize the muscle contracting to maximize activation.
Core Engagement: Keep your abdominal muscles braced throughout the exercise to prevent your lower back from arching and to maintain hip stability.
Controlled Movement: Resist the urge to rush the movement. Perform both the extension and the curl slowly and with control to increase time under tension and muscle engagement.
Foot Pressure: Maintain consistent pressure through your heels into the towel as you slide, which helps to activate the hamstrings more effectively.

Common mistakes

Dropping Hips: A common mistake is letting your hips sag towards the floor during the leg extension; fix this by actively engaging your glutes and core to keep your hips elevated in a strong bridge position throughout the entire movement.
Arching Lower Back: Avoid excessively arching your lower back, especially when extending your legs; instead, brace your core and tuck your pelvis slightly to maintain a neutral spine.
Using Momentum: Don't use momentum to "throw" your legs out or pull them back; instead, focus on slow, controlled contractions of the hamstrings and glutes for maximum muscle recruitment.

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Questions

What muscles does Sliding Floor Bridge Curl on Towel work?

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

Is Sliding Floor Bridge Curl on Towel good for beginners?

Sliding Floor Bridge Curl on 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 Sliding Floor Bridge Curl on Towel?

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

Mind-Muscle Connection: Really focus on squeezing your hamstrings as you pull your heels back. Visualize the muscle contracting to maximize activation. Core Engagement: Keep your abdominal muscles braced throughout the exercise to prevent your lower back from arching and to maintain hip stability. Controlled Movement: Resist the urge to rush the movement. Perform both the extension and the curl slowly and with control to increase time under tension and muscle engagement. Foot Pressure: Maintain consistent pressure through your heels into the towel as you slide, which helps to activate the hamstrings more effectively.

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

Dropping Hips: A common mistake is letting your hips sag towards the floor during the leg extension; fix this by actively engaging your glutes and core to keep your hips elevated in a strong bridge position throughout the entire movement. Arching Lower Back: Avoid excessively arching your lower back, especially when extending your legs; instead, brace your core and tuck your pelvis slightly to maintain a neutral spine. Using Momentum: Don't use momentum to "throw" your legs out or pull them back; instead, focus on slow, controlled contractions of the hamstrings and glutes for maximum muscle recruitment.