Sliding Leg Curl on Floor with Towel

Strengthen your hamstrings and glutes with sliding leg curls on the floor using a towel.

IntermediateThighs Body weight

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

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Sliding Leg Curl on Floor with Towel

Compound

Standing Leg Slide with Towel

Thighs · Body weight

Intermediate

Compound

Reverse Sliding Leg Curl on Floor with Towel

Thighs · Body weight

Intermediate

Description

A sliding leg curl on the floor with a towel is an effective lower body exercise that targets the hamstrings, glutes, and core. It involves laying down on your back, placing your heels on a towel, and sliding your feet towards your body.

Save Sliding Leg Curl on Floor with Towel to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Sliding Leg Curl on Floor with Towel

01
Setup
Lie supine on the floor with your knees bent and feet flat, heels resting on a small towel. Place your arms flat on the floor beside your torso, palms down, for stability.
02
Setup
Lift your hips off the floor into a glute bridge position, forming a straight line from your shoulders to your knees. Maintain this hip elevation throughout the exercise.
03
While keeping your hips elevated and core engaged, slowly extend your legs by sliding your heels away from your body until your legs are nearly straight. Exhale during this extension.
04
Contract your hamstrings and glutes to pull your heels back towards your body, bending your knees and returning to the starting bridge position. Inhale as you return.
05
Focus on a controlled movement, preventing your hips from dropping or swaying throughout the set.

Tips

Maintain constant tension: Keep your glutes squeezed and hips elevated throughout the entire movement, even during the leg extension, to maximize hamstring and glute engagement.
Control the eccentric phase: Slowly extend your legs, resisting the urge to let your feet slide out quickly. A slower eccentric (lowering) phase enhances muscle activation and strength gains.
Engage your core: Actively brace your core to prevent your lower back from arching or compensating as you slide your legs, ensuring stability and protecting your spine.
Vary foot placement: Experiment with how far apart your heels are on the towel; a slightly closer stance can increase hamstring focus, while wider might emphasize glute activation more.

Common mistakes

Letting hips drop: Many people allow their hips to sag towards the floor during the leg extension, which reduces hamstring tension; fix this by actively squeezing your glutes and maintaining a strong bridge throughout.
Using momentum: Rushing through the movement and using momentum rather than muscle control diminishes effectiveness; fix this by performing each slide and curl slowly and deliberately, focusing on the muscle contraction.
Losing core engagement: Failing to brace the core can lead to lower back arching and discomfort; fix this by pulling your navel towards your spine and keeping your rib cage down to maintain a neutral spine.

In the Ellim app, Sliding Leg Curl on Floor with Towel unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train sliding leg curl on floor with towel?

Get Ellim — Free

Questions

What muscles does Sliding Leg Curl on Floor with Towel work?

Sliding Leg Curl on Floor with Towel primarily targets Gluteus Maximus, Hamstrings. Secondary muscles include Gastrocnemius, Soleus.

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

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 Sliding Leg Curl on Floor with Towel?

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

Maintain constant tension: Keep your glutes squeezed and hips elevated throughout the entire movement, even during the leg extension, to maximize hamstring and glute engagement. Control the eccentric phase: Slowly extend your legs, resisting the urge to let your feet slide out quickly. A slower eccentric (lowering) phase enhances muscle activation and strength gains. Engage your core: Actively brace your core to prevent your lower back from arching or compensating as you slide your legs, ensuring stability and protecting your spine. Vary foot placement: Experiment with how far apart your heels are on the towel; a slightly closer stance can increase hamstring focus, while wider might emphasize glute activation more.

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

Letting hips drop: Many people allow their hips to sag towards the floor during the leg extension, which reduces hamstring tension; fix this by actively squeezing your glutes and maintaining a strong bridge throughout. Using momentum: Rushing through the movement and using momentum rather than muscle control diminishes effectiveness; fix this by performing each slide and curl slowly and deliberately, focusing on the muscle contraction. Losing core engagement: Failing to brace the core can lead to lower back arching and discomfort; fix this by pulling your navel towards your spine and keeping your rib cage down to maintain a neutral spine.