Legs · Bodyweight
Sliding Floor Bridge Curl on Towel
How to do the 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
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Lie on your back with knees bent and heels on a towel placed on a smooth floor, then lift your hips into a bridge. Keeping your hips high, slide your heels away from you by straightening your legs, then curl them back in by digging your heels and squeezing your hamstrings. Hold the bridge throughout.
- 1Feel your hamstrings and glutes curl the heels back in
- 2Keep your hips lifted high the entire set
- 3Drive through your heels as you pull the towel back
Common mistakes
- Avoid letting your hips drop as the legs extend
- Don't rush; control the slide out and in
- Avoid arching your lower back to keep hips up
Muscles worked
The sliding floor bridge curl on towel mainly works the hamstrings and glutes, with the lower back, lower abs, and calves assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower BackSupport
- Lower AbsSupport
- CalvesSupport
- Upper AbsMinor
- QuadsMinor
- AdductorsMinor
Kovo programs the 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.