Single Leg Sliding Floor Bridge Curl on Towel
- Músculo objetivo
- Gluteus Maximus, Hamstrings, Rectus Abdominis
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips, Thighs, Waist
- Tipo
- Strength
The single leg sliding floor bridge curl on towel is a bodyweight strength exercise that targets the gluteus maximus, hamstrings, and rectus abdominis. Performed on the floor with one heel on a towel, it combines a hip bridge with a sliding leg curl to challenge the posterior chain and core through a full range of motion. It is a useful progression for building single-leg hamstring and glute strength without any equipment.
Cómo hacer el Single Leg Sliding Floor Bridge Curl on Towel
- 1Place a folded towel on a smooth, low-friction floor such as hardwood, tile, or laminate. Lie on your back with your arms at your sides, palms pressing lightly into the floor.
- 2Bend your non-working leg so the foot is flat on the floor for support, or extend it straight toward the ceiling. Place the heel of your working leg on the center of the towel.
- 3Brace your core and press through your working heel to lift your hips off the floor until your body forms a straight line from your shoulder to your working knee.
- 4Keeping your hips elevated, slowly slide your working heel toward your glutes by bending the knee. Continue until your knee is bent to roughly 90 degrees or as far as your flexibility allows.
- 5Pause at the top of the curl for one to two seconds, squeezing your glutes and hamstrings.
- 6Slowly extend your leg back out along the floor, controlling the slide to return to the starting position without letting your hips drop.
- 7Complete all reps on the working leg, lower your hips to the floor, then repeat on the opposite side.
Consejos de técnica
- Keep your core braced for the entire set — a rigid midsection prevents your lower back from hyperextending when the hips are at full height.
- Drive through your heel, not the ball of your foot, so the hamstrings bear the load rather than the calf.
- Lower slowly on the way out — the eccentric phase of the slide is where much of the strength stimulus comes from, so resist letting the leg shoot back to the start.
- Keep your hips level side to side throughout the curl; any tilt or rotation signals that the stabilizing muscles are losing control.
- If the towel bunches or grips the floor, switch to a smoother surface or use a furniture slider instead.
Errores comunes
- Letting the hips sag during the curl, which removes tension from the hamstrings and transfers stress to the lower back.
- Rushing the eccentric by allowing the leg to slide outward quickly, which shortens time under tension and reduces the training effect.
- Rotating the pelvis toward the working leg as fatigue sets in, placing uneven load on the lower back and limiting glute activation.
- Pushing through the toes or midfoot instead of the heel, which engages the calf over the hamstring and defeats the purpose of the exercise.
- Skipping the core brace at the start of each rep, which leads to lower-back hyperextension as soon as the hips rise.
Preguntas frecuentes
What muscles does the single leg sliding floor bridge curl on towel work?
It primarily targets the gluteus maximus, the hamstrings, and the rectus abdominis. The glutes drive the hip extension in the bridge, the hamstrings pull the heel in during the curl, and the core stabilizes the pelvis throughout.
Can I use something other than a towel?
Yes. Any low-friction slider works — a plastic bag, a paper plate on carpet, or a dedicated furniture slider. The key is that your heel can glide along the surface without sticking.
Is this exercise appropriate for beginners?
It is moderately challenging. If you cannot hold a standard two-leg hip bridge steady for 10 reps, build that base first. Once you can bridge comfortably on two legs, progress to the single-leg sliding curl.
How do I make this exercise harder over time?
Slow down the eccentric phase by taking 3–5 seconds to slide the leg back out. You can also add a longer pause at the top of the curl, or increase reps and sets before adding external load.
