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Hamstrings · Intermediate

Single Leg Sliding Floor Bridge Curl on Towel

Single-leg sliding bridge curl combining unilateral hamstring knee flexion with sustained hip extension.

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Exercise overview

Training details

HamstringsGlutesCore

Equipment

Bodyweight

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with one heel on a towel over a smooth floor and the other leg lifted.
  2. 02Raise the hips into a single-leg bridge while keeping the pelvis level.
  3. 03Slowly slide the working heel away until the knee is nearly straight without letting the hips drop.
  4. 04Dig the heel into the towel and curl it back toward the hips while maintaining the bridge.
  5. 05Lower with control, complete the set, and switch legs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionGliding Leg CurlRelated variationCrab SliderRelated variationGHD Razor CurlRelated variationSlider Eccentric Hamstring Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLying Leg CurlComparable substituteStability Ball Leg CurlComparable substituteBand Prone Single-Leg CurlComparable substituteBarbell Good MorningComparable substituteSingle-Leg Romanian DeadliftComparable substituteDumbbell Romanian Deadlift

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