Single Leg Sliding Floor Bridge Curl on Towel
Description
The single leg sliding floor bridge curl on towel uses a towel under one heel on a smooth floor. From a glute bridge, you slide the heel out and pull it back to train the hamstring on one side.
Muscle Group
Equipment Required
Single Leg Sliding Floor Bridge Curl on Towel Instructions
- Place a small towel under one heel on a smooth floor.
- Lie on your back with both knees bent.
- Lift the hips into a glute bridge position.
- Lift the non working foot off the floor.
- Brace the core and keep the hips lifted.
- Slide the working heel out away from your body by extending the knee.
- Pull the heel back toward the hips by bending the knee.
- Repeat for all reps then switch sides.
Single Leg Sliding Floor Bridge Curl on Towel Form & Visual
Single Leg Sliding Floor Bridge Curl on Towel Benefits
- Builds unilateral hamstring strength.
- Bridge position keeps the hips active throughout.
- No equipment needed beyond a towel.
- Excellent at home alternative to single leg curls.
- Improves hamstring eccentric control.
- Carryover to running and sprinting.
Single Leg Sliding Floor Bridge Curl on Towel Muscles Worked
- Hamstrings
- Gluteus maximus
- Calves
- Erector spinae
Single Leg Sliding Floor Bridge Curl on Towel Variations & Alternatives
- Sliding Leg Curl
- Nordic Curl
- Single Leg Glute Bridge
- Hamstring Walkout
