Reverse Sliding Leg Curl On Floor With Towel

The "Reverse Sliding Leg Curl on Floor with Towel" is a challenging lower body exercise that targets your hamstrings, glutes, and core muscles. This exercise requires minimal equipment, making it perfect for home workouts. To perform this exercise, you will need a smooth surface like hardwood or tile, a towel, and some space to move around. The first step is to lie flat on your back with your arms extended along your sides and your legs straight. Place the towel under your heels, ensuring that your feet are on top of the towel. Exhale and contract your abdominal muscles to stabilize your core. Next, press your heels into the towel and begin sliding your feet towards your glutes by bending your knees. Keep your hips lifted and your body in a straight line. Focus on squeezing your hamstrings and glutes to drive the movement. As you slide your feet toward your glutes, pause for a brief moment when your knees are fully bent. Maintain control throughout the entire motion and avoid overarching your lower back. To return to the starting position, slowly extend your legs, pushing the towel away from you until your legs are straight again. Remember to engage your core muscles throughout the exercise and maintain a controlled pace. Start with a few repetitions and gradually increase the intensity as you become more comfortable with the exercise. Always listen to your body and stop if you feel any pain or discomfort. Incorporating the Reverse Sliding Leg Curl into your workout routine can help strengthen your posterior chain, improve your lower body stability, and enhance athletic performance. Give it a try and feel the burn in your hamstrings and glutes!

Instructions

• Lie down on the floor on your back with your legs extended.
• Place a small towel or a slider under your heels.
• Bend your knees and bring your feet towards your glutes, sliding your heels on the towel.
• Keep your feet flexed and push through your heels to lift your hips off the ground.
• Continue to curl your legs towards your glutes as you lift your hips as high as you can.
• Pause for a moment at the top and squeeze your glutes.
• Slowly reverse the movement by extending your legs and lowering your hips back down.
• Ensure that you maintain control throughout the exercise and engage your core for stability.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Engage your core throughout the exercise to maintain stability.
• Focus on your hamstrings as you perform the movement to maximize their engagement.
• Use a smooth and controlled motion to slide your legs in and out, avoiding any jerky movements.
• Keep your hips lifted off the ground throughout the exercise, maintaining a bridge position.
• Ensure your shoulders are relaxed and away from your ears to prevent unnecessary tension.
• If using a towel, make sure it is placed securely under your feet to prevent slipping.
• Control your breathing throughout the exercise, exhaling as you slide your legs out and inhaling as you bring them back in.
• Start with a lighter resistance or towel and gradually increase the difficulty as you become more comfortable and stronger.
• Pay attention to your body alignment, keeping your head, spine, and hips in a neutral position.
• Listen to your body and modify or stop the exercise if you experience any pain or discomfort.