Legs · Bodyweight
Single Leg Sliding Floor Bridge Curl on Towel
How to do the single leg sliding floor bridge curl on towel, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Lie on your back with one heel on a towel on a smooth floor and the other leg lifted off the ground, then drive your hips into a single-leg bridge. Keeping your hips high and level, slide the working heel away by straightening the leg, then curl it back in by digging the heel and squeezing the hamstring. Hold the bridge throughout.
- 1Feel the working hamstring and glute curl the heel back in
- 2Keep your hips high and level, not dropping to one side
- 3Drive through the working heel as you pull the towel in
Common mistakes
- Avoid letting your hips drop or twist as the leg extends
- Don't rush; control the slide out and in
- Avoid arching your lower back to keep the hips up
Muscles worked
The single leg sliding floor bridge curl on towel mainly works the hamstrings and glutes, with the lower abs, lower back, obliques, and calves assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower AbsSupport
- Lower BackSupport
- ObliquesSupport
- CalvesSupport
- Upper AbsMinor
- QuadsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the single leg sliding floor bridge curl on towel for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.