Single-Leg Sliding Floor Bridge Curl on Towel
The sliding bridge curl on one leg, the other held straight up; one hamstring pulls the heel in while the hips stay level.
How to do it
Setup
Lying on the back, one heel on a towel on a smooth floor, the other leg raised, hips lifted into a bridge.
Steps
- Draw the working heel in toward the glute with the hips up.
- Keep the pelvis level and the raised leg still.
- Slide the heel back out slowly; switch legs after the set.
Common mistakes
Hip dropping on the free side: level is the whole job; slow down. Raised leg swinging to help: it stays still. Bridge sinking as the leg straightens: stop short where the hips can stay up.
Breathing
Exhale pulling the heel in, inhale sliding out.
