Sliding Floor Bridge Curl On Towel

Muscles worked

Setup

1. Lie flat on your back on a smooth floor surface with your knees bent and feet flat.
2. Place a small towel or sliders under both heels.
3. Position your arms by your sides with palms down for stability and brace your core.

How to do it

1. Exhale as you lift your hips into a bridge position, creating a straight line from shoulders to knees.
2. While keeping your hips elevated, slowly slide your heels away from your body until your legs are nearly straight.
3. Inhale and pull your heels back toward your glutes by forcefully contracting your hamstrings, maintaining a high hip position throughout.
4. Perform the movement with a controlled tempo, focusing on a 2-second extension and a 2-second curl.

Form checklist

• Keep your hips high and level; do not let them sag toward the floor as your legs extend.
• Maintain a neutral spine by bracing your abs to prevent excessive arching of the lower back.
• Keep your toes pointed upward, driving all the tension through your heels.
• Ensure the movement is smooth and fluid, avoiding any jerky motions or using momentum.

Pro tips

• Focus on the 'dig and drag' sensation, imagining you are pulling the floor toward you to maximize hamstring recruitment.
• Maintain a hard glute squeeze at the peak of the curl to ensure the hips stay fully extended.

Make it harder

• Perform the exercise unilaterally (single-leg) to double the load on the working hamstring and increase the stability challenge.
• Increase the eccentric phase to 4-5 seconds, sliding the feet out as slowly as possible.

Frequently asked

What muscles does the sliding floor bridge curl on towel work?

The sliding floor bridge curl on towel primarily targets the glutes and hamstrings, and also works the obliques as secondary muscles.

What equipment do you need for the sliding floor bridge curl on towel?

The sliding floor bridge curl on towel requires no equipment — just your body weight.

Is the sliding floor bridge curl on towel good for beginners?

The sliding floor bridge curl on towel is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps