Sliding Floor Bridge Curl on Towel
Perform the sliding floor bridge curl on a towel to engage your hamstrings and glutes while also working your biceps.
- Start by lying on your back with your feet on a towel, knees bent.
- Lift your hips off the ground into a bridge position.
- While maintaining the bridge, curl your arms to bring your hands towards your shoulders.
- Slowly lower your arms back to the starting position while keeping your hips elevated.
- Lower your hips back to the ground to complete one rep.
How to perform the Sliding Floor Bridge Curl on Towel
- Set up. Set up in a stable, balanced starting position appropriate for the Sliding Floor Bridge Curl on Towel using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your hamstrings rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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