Single Leg Sliding Floor Bridge Curl on Towel

The Single Leg Sliding Floor Bridge Curl on Towel is a dynamic and challenging exercise that targets several major muscle groups, including the glutes, hamstrings, and core. This exercise is perfect for individuals looking to enhance their lower body strength, stability, and flexibility. To perform the Single Leg Sliding Floor Bridge Curl on Towel, you will need a smooth surface, such as a hardwood floor, and a small towel or furniture slider. Start by lying flat on your back with your knees bent and your feet hip-width apart. Place the towel under one foot, ensuring that your heel is on the towel. Engage your core muscles, press through the opposite heel, and lift your hips off the ground until your body forms a straight line from your shoulders to your knees. At this point, your supporting leg should be extended, and the foot on the towel should be sliding towards your glutes. As you slide the foot towards your glutes, focus on squeezing your glutes and hamstrings to lift your hips higher. Pause for a moment at the top, and then slowly return your hips back to the starting position while keeping your core engaged. Repeat the exercise for the desired number of repetitions on one side, and then switch to the other leg. Remember to keep your movements controlled and maintain proper form throughout the exercise. The Single Leg Sliding Floor Bridge Curl on Towel is a fantastic exercise for improving hip stability and strengthening the posterior chain. Incorporating this exercise into your workout routine can help enhance athletic performance, improve balance, and prevent lower body injuries. So grab your towel or slider and give it a try for a challenging lower body workout!

Instructions

• Lie on your back with your arms by your sides, knees bent, and feet flat on the floor.
• Extend one leg straight out in front of you, keeping it elevated above the floor.
• Place a small towel or slider under the heel of your extended leg.
• Engage your core and squeeze your glutes to lift your hips off the floor, while sliding the towel towards your body.
• Continue curling the towel in as close as possible, then reverse the motion by sliding the towel back out to its starting position.
• Lower your hips back down to the floor to complete one repetition.
• Repeat for the desired number of repetitions and then switch legs.

Tips & Tricks

• Engage your glutes and hamstrings to lift your hips off the floor
• Maintain a straight line from your shoulders to your hips throughout the exercise
• Keep the core activated by drawing your belly button in towards your spine
• Focus on pressing through the heel of your supporting leg to activate the glutes more effectively
• Avoid using momentum and instead use controlled movements
• Ensure that your supporting knee is in line with your ankle to prevent excessive stress
• Place your hands flat on the floor for added stability
• Keep your neck relaxed and avoid straining it
• Exhale as you curl your heel towards your glutes and inhale as you extend your leg
• Start with a lighter resistance towel and gradually increase the difficulty as you progress