Legs · Bodyweight
Sliding Leg Curl on Floor with Towel
How to do the sliding leg curl on floor with 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
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back on a smooth floor with a towel under your heels and knees bent. Lift your hips into a bridge, then slide your heels out by straightening your legs and curl them back in by digging your heels into the towel. Keep your hips elevated the entire set.
- 1Hamstrings working hard to drag the heels back in
- 2Glutes holding the hips up the whole time
- 3A deep stretch in the hamstrings as the legs slide out
Common mistakes
- Letting the hips sag toward the floor
- Sliding out so far you lose control of the curl back in
- Rushing the slide instead of resisting it
Muscles worked
The sliding leg curl on floor with 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
Kovo programs the sliding leg curl on floor with 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.