Scan to open on your phonegymvim.app/exercises/towel-slide-leg-curl

Towel Slide Leg Curl 5s · no sound

Towel Slide Leg Curl

A supine bridge with the heels on towels, sliding them toward the hips and back out under hamstring control.

Primary muscle
Hamstrings
Equipment
Bodyweight
Difficulty
Beginner
Movement
Isolation
Share

How to do it

  1. Lie on your back with a folded towel under each heel on a smooth floor.
  2. Bend your knees slightly and rest your arms on the floor beside you.
  3. Press through your heels and lift your hips until your body forms a line.
  4. Slide both heels in toward your glutes while keeping the hips high.
  5. Push the heels back out slowly until the legs are almost straight.
  6. Hold the hips up throughout and repeat for the prescribed reps.

Common mistakes

  • Dropping the hips on the way out, which removes the hamstring load entirely.
  • Sliding out fast, which skips the eccentric that makes the exercise worth doing.
  • Trying it on carpet, where the towels grip and the slide stalls halfway.
  • Pushing through the toes, which lets the calves take over the slide.

Muscles worked

Primary
Hamstrings
Secondary
AbsCalvesGlutes

Same movement, other equipment

Band Leg Curl Beginner Band Leg Curl Hamstrings Resistance band Cable Single Leg Laying Leg Curl Beginner Cable Single Leg Laying Leg Curl Hamstrings Cable Machine Dumbbell Leg Curl Beginner Dumbbell Leg Curl Hamstrings Dumbbell Lying Leg Curl Beginner Lying Leg Curl Hamstrings Machine

Similar exercises

Nordic Hamstring Curl Advanced Nordic Hamstring Curl Hamstrings Bodyweight Slider Leg Curl Beginner Slider Leg Curl Hamstrings Bodyweight Stability Ball Leg Curl Intermediate Stability Ball Leg Curl Hamstrings Bodyweight Bodyweight Squat to Stand Beginner Bodyweight Squat to Stand Glutes Bodyweight Good Mornings Beginner Good Mornings Glutes Bodyweight

Good to know

What muscles does the Towel Slide Leg Curl work?
Mainly the hamstrings. It also works the abs, calves and glutes.
What equipment do you need for the Towel Slide Leg Curl?
None. It is a bodyweight exercise.
Is the Towel Slide Leg Curl good for beginners?
GymVim rates it beginner.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod