Single Leg Sliding Floor Bridge Curl On Towel

Muscles worked

Setup

1. Lie flat on your back on a smooth surface (like hardwood or tile) with one heel centered on a folded towel.
2. Bend the opposite knee and pull it toward your chest or hold it straight up in the air to keep it off the ground.
3. Place your arms flat on the floor by your sides with palms down for stability.
4. Engage your core to flatten your lower back against the floor before starting.

How to do it

1. Exhale and drive through the heel on the towel to lift your hips into a bridge position while simultaneously sliding the heel away from your body.
2. Inhale as you reach full leg extension, keeping your hips elevated off the floor throughout the movement.
3. Exhale and forcefully pull the towel back toward your glutes by contracting your hamstrings, maintaining high hip position.
4. Slowly lower your hips back to the floor to reset, or keep them hovering for increased time under tension.

Form checklist

• Keep your hips level and square; do not let the hip of the working leg dip toward the floor.
• Maintain a rigid core to prevent your lower back from arching as the leg extends.
• Ensure the movement is slow and controlled, especially during the extension phase.
• Keep the non-working leg completely inactive to ensure the working side does all the lifting.

Pro tips

• Focus on 'digging' your heel into the floor as you curl back to maximize hamstring fiber recruitment.
• To increase glute activation, squeeze the glute of the working leg hard at the top of the bridge before you begin the slide.

Make it harder

• Cross your arms over your chest to remove the stability of your hands, forcing the core to work harder.
• Perform the entire set without letting your hips touch the floor between repetitions.

Frequently asked

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

The single leg 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 single leg sliding floor bridge curl on towel?

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

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

The single leg 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.

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