Step by step instructions, muscle activation and variants for the Sliding Floor Bridge Curl on Towel.
A bodyweight hamstring and glute exercise that combines a hip bridge with a sliding leg curl on a smooth floor. Heels placed on a towel slide inward as you curl your legs while bridging your hips upward, creating intense tension on the hamstrings throughout the movement.
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The 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.