Step by step instructions, muscle activation and variants for the Single Leg Sliding Floor Bridge Curl on Towel.
The single leg sliding floor bridge curl on towel is a demanding unilateral hamstring exercise. You lie on your back, place one heel on a towel, and simultaneously bridge your hips up while sliding the heel toward your body — combining a hip extension and a leg curl in a single fluid movement.
The Single Leg Sliding Floor Bridge Curl on Towel is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
