Towel Floor Sliding Bridge Curl
Strengthen glutes & hamstrings! Slide into a bridge with a towel for an extra challenge. Feel the burn!
The Towel Floor Sliding Bridge Curl is a compound exercise that mainly works the hamstrings and glutes & hips, with help from the lower back and core. You'll need: towel.
Required Equipment
Towel Floor Sliding Bridge Curl Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Towel Floor Sliding Bridge Curl Variations and Alternatives
How to do the Towel Floor Sliding Bridge Curl
Lay on your back with your feet planted on a towel on a smooth floor surface, knees bent, and arms by your sides.
Push through your heels to lift your hips off the floor into a bridge position, engaging your glutes and hamstrings.
While keeping your hips elevated, slowly slide your feet away from your body, straightening your legs as much as possible without dropping your hips.
Pause briefly once your legs are fully extended.
Use your hamstrings to curl your legs back towards your body, sliding the towel back to the starting position while keeping your hips raised.
Lower your hips back to the floor to complete one repetition.
Repeat for the desired number of reps and sets, ensuring to maintain form and controlled movements throughout the exercise.
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Towel Floor Sliding Bridge Curl FAQs
What muscles does the Towel Floor Sliding Bridge Curl work?
The Towel Floor Sliding Bridge Curl mainly works the hamstrings and glutes & hips, with help from the lower back and core. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Towel Floor Sliding Bridge Curl?
Towel.
Is the Towel Floor Sliding Bridge Curl a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Towel Floor Sliding Bridge Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Towel Floor Sliding Bridge Curl variations and alternatives?
Similar exercises include the Towel Curtsy Slide Lunge, Towel Mountain-Climber Slide, Towel Pike Slide Plank and Ring Eccentric Leg Curl with Yoga-Block & Towel.
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