Sliding Floor Bridge Curl on Towel
Description
The sliding floor bridge curl on towel is a hamstring focused bodyweight move using towels on a slick floor. The legs slide out and curl back in while the hips stay bridged, blasting the hamstrings.
Muscle Group
Equipment Required
Sliding Floor Bridge Curl on Towel Instructions
- Lie on your back on a smooth floor with knees bent and feet flat.
- Place a small towel under each heel.
- Lift your hips up into a strong glute bridge.
- Brace the core and squeeze the glutes throughout.
- Slide the feet away from your body to extend the legs.
- Keep the hips lifted as the legs slide out.
- Curl the feet back toward your hips by squeezing the hamstrings.
- Repeat the slide and curl while keeping the bridge held high.
Sliding Floor Bridge Curl on Towel Form & Visual
Sliding Floor Bridge Curl on Towel Benefits
- Hammers the hamstrings with sliding eccentric load.
- Strengthens the glutes through the bridge hold.
- No equipment beyond towels and a slick floor.
- Joint friendly hamstring training option.
- Builds hip extension and posterior chain strength.
- Excellent home alternative to a hamstring curl machine.
Sliding Floor Bridge Curl on Towel Muscles Worked
- Hamstrings
- Gluteus maximus
- Calves
- Erector spinae
Sliding Floor Bridge Curl on Towel Variations & Alternatives
- Sliding Leg Curl
- Stability Ball Leg Curl
- Nordic Curl
- Hamstring Curl Machine
