Single Leg Sliding Floor Bridge Curl On Towel
Single Leg Sliding Floor Bridge Curl On Towel Exercise Description
The Single-Leg Sliding Floor Bridge Curl on a towel is a posterior-chain move that blends a hip bridge with a hamstring curl. The working hamstring flexes the knee while the glute of the same side holds the hips in extension, training both strength and lumbopelvic control. Your trunk musculature stabilizes the pelvis and maintains a neutral spine as the leg slides out and in. Because it’s performed one leg at a time, it challenges anti-rotation control and helps identify side-to-side differences. All you need is a smooth floor and a small towel or slider under the heel to reduce friction while you maintain steady, controlled motion.
- Muscle Groups: Hamstrings
- Target Muscles: Biceps Femoris - Long Head
- Assisting Muscles: Semimembranosus, Semitendinosus
- Stabilizing Muscles: Gluteus Maximus, Gluteus Medius, Internal Obliques, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Outer Hamstring
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Single Leg Sliding Floor Bridge Curl On Towel Exercise
‘- Lie supine, arms at your sides, palms down; place one heel on a towel.
– Bend the other hip and knee to about 90 degrees; foot hovers off the floor.
– Set a neutral spine: ribs down, light abdominal brace, chin tucked.
– Drive the working heel into the floor; squeeze that-side glute to lift hips.
– Form a straight line from shoulders to knee on the working side; keep pelvis level.
– Keep toes pulled up (dorsiflexed) and weight through the heel.
– Slowly slide the toweled heel away to extend the knee, hips staying elevated.
– Avoid letting the low back arch or the pelvis rotate; breathe continuously.
– Pull the heel back under the knee using the hamstring; maintain hip height.
– Lower the hips under control to the floor to finish the rep.
– Switch legs and repeat with the same setup and alignment.
Single Leg Sliding Floor Bridge Curl On Towel Tips
‘- Keep one heel centered on the towel with the other leg bent to about 90° and hovering off the floor.
– Set a neutral spine by bringing the ribs down, lightly bracing your abs, and keeping the chin tucked.
– Drive the working heel firmly into the floor and squeeze the same-side glute to lift the hips.
– At the top, form a straight line from shoulders to knee on the working side and keep the pelvis level.
– Keep the toes of the working leg pulled up and maintain weight through the heel throughout the movement.
– Slide the toweled heel out slowly to extend the knee while keeping the hips elevated.
– Avoid letting the low back arch or the pelvis rotate as the leg slides in and out.
– Breathe continuously instead of holding your breath while you move the leg.
– As you pull the heel back under the knee, focus on using the hamstring and maintaining hip height.
– Lower the hips to the floor under control at the end of each rep before switching legs with the same setup.
Single Leg Sliding Floor Bridge Curl On Towel Beginner Introduction
The Single-Leg Sliding Floor Bridge Curl on a towel is a floor-based move that targets the back of the thighs and the glutes while also engaging the core. It combines a lifting action at the hips with a sliding motion of the heel on a smooth surface, using a small towel or slider to let the leg glide. As the heel moves away and then returns, the back of the thigh bends and straightens the knee while the glute on that side supports the lifted hips.
Because only one leg is working against the ground at a time, the body has to resist twisting and tipping, which brings the midsection and lower back muscles into the challenge. This makes the exercise useful for building stability around the hips and spine, as well as for noticing any strength differences between the left and right sides. The slow, controlled tempo and constant tension through the heel highlight muscle control rather than momentum.