Bodyweight Narrow Sliding Squat With Towel

Muscles worked

Setup

1. Stand with feet hip-width apart on a smooth surface (like hardwood or tile), placing the ball of one foot on a small towel.
2. Distribute the majority of your weight onto the stationary leg (the one not on the towel).
3. Engage your core and hold your hands together in front of your chest for balance.

How to do it

1. Inhale as you slowly slide the towel-supported foot out to the side while simultaneously squatting down on the stationary leg.
2. Lower your hips until the stationary thigh is nearly parallel to the floor, keeping the sliding leg straight and the stationary heel glued to the ground.
3. Exhale and drive through the heel of the stationary leg while using your inner thighs to pull the sliding foot back to the starting position.
4. Maintain a controlled 3-0-1-0 tempo (3 seconds down, no pause, 1 second up).

Form checklist

• Keep the stationary knee tracked directly over the middle toes, preventing it from caving inward.
• Maintain an upright torso with a neutral spine; avoid rounding the lower back.
• Ensure the stationary heel stays in contact with the floor at all times.
• Keep the sliding leg straight to maximize the stretch and engagement of the adductors.

Pro tips

• Focus on 'pulling' the floor with your sliding foot during the ascent to maximize adductor and hamstring recruitment.
• Keep 90% of your weight on the stationary leg to ensure the movement remains a true unilateral challenge.

Make it harder

• Increase the range of motion by sliding the foot further out, provided you can maintain a flat heel on the stationary foot.
• Add a 3-second isometric pause at the bottom of the squat to increase time under tension.

Frequently asked

What muscles does the bodyweight narrow sliding squat with towel work?

The bodyweight narrow sliding squat with towel primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the bodyweight narrow sliding squat with towel?

The bodyweight narrow sliding squat with towel requires no equipment — just your body weight.

Is the bodyweight narrow sliding squat with towel good for beginners?

The bodyweight narrow sliding squat with towel is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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