Reverse Sliding Leg Curl on Floor with Towel
Reverse Sliding Leg Curl on Floor with Towel Video Guide
The Reverse Sliding Leg Curl on Floor with Towel is a bodyweight leg curl variation that strengthens the hamstrings and glutes by creating friction against the floor with a small towel. This reverse sliding leg curl improves control, core stability, and hip strength while keeping the body supported on a mat. Unlike machine curls, the reverse sliding leg curl on floor with towel teaches you to maintain stability, engage the core muscles, and control the full movement through both phases. It’s low-impact, highly effective, and ideal when you need a simple exercise with no equipment.
How to Perform the Reverse Sliding Leg Curl on Floor with Towel
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Lie on your back with heels on towels or sliders in the starting position, keeping your toes slightly up.
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Lift your hips into a bridge, engaging your core and pulling your belly button tight.
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Slowly extend your legs by sliding your heels across the ground, keeping hips raised throughout the movement.
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Pull your heels back toward your glutes to complete the reverse sliding leg curl, keeping tension on your hamstrings.
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Maintain control and repeat for smooth repetitions, focusing on stability and breathing (inhale as you extend, exhale as you pull).
GymNation Tip: Keep your hips high the whole time—if they drop, the tension leaves your hamstrings and the rep stops counting.
Personal Trainer Notes:
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Keep hips high to engage the glutes and avoid letting your butt drop.
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Move slowly for full control — don’t rush the sliding floor bridge curl.
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Keep your core stability strong to prevent rotation.
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Use a small towel if you don’t have sliders — it works perfectly.
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Great as a finisher, warm-up, or bodyweight alternative when you want a challenging hamstring exercise.
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Alternative Hamstring Exercises
Band Lying Leg Curl
The Band Lying Leg Curl strengthens the hamstrings using resistance bands. It’s perfect for home workouts or warm-ups before heavier leg training.
Barbell Straight Leg Deadlift
The Barbell Straight Leg Deadlift targets the hamstrings and glutes through hip hinging. It’s ideal for building posterior chain strength and flexibility.
Lever Seated Leg Curl
The Lever Seated Leg Curl isolates the hamstrings while supporting the torso. The seated position allows greater range and consistent tension across the movement.
Nordic Hamstring Curl
The Nordic Hamstring Curl is a bodyweight exercise that develops eccentric hamstring strength, reducing injury risk and improving sprint performance.
Exercise Ball Leg Curl
The Exercise Ball Leg Curl targets the hamstrings and glutes while also engaging the core. It improves balance and coordination through instability training.
Trap Bar Deadlift
The Trap Bar Deadlift works the hamstrings, glutes, and lower back. It offers a joint-friendly alternative to traditional deadlifts with a more upright torso position.
Assisted Inverse Leg Curl
The Assisted Inverse Leg Curl strengthens the hamstrings and improves posterior chain control. Assistance allows for better form and eccentric strength development.
Cable Assisted Inverse Leg Curl
The Cable Assisted Inverse Leg Curl targets the hamstrings and glutes through an eccentric-focused movement. The cable assistance helps maintain control and build strength safely.
Lever Lying Leg Curl
The Lever Lying Leg Curl isolates the hamstrings (biceps femoris, semitendinosus, semimembranosus). It’s one of the most effective machine-based movements for building muscle and strength in the back of the thighs.
Reverse Sliding Leg Curl on Floor with Towel FAQs
Yes — towel curls are highly effective. The friction challenges the hamstrings and glutes through the entire range of motion and enhances the effectiveness of the movement. They’re a great home exercise and require minimal equipment.
The inverse leg curl and the reverse sliding leg curl variations target the hamstrings, glutes, and lower body while improving core stability. They also improve knee control and strengthen the muscles involved in hip extension.
Placing a towel behind the knee during certain leg movements helps reduce pressure on the knee joint, promotes better alignment, and can relieve discomfort. It’s commonly used by physios to help people understand proper movement patterns.
Absolutely. A towel provides enough friction to isolate one leg at a time, intensifying hamstring activation and helping address imbalances. This is especially useful if you want to build unilateral strength without machines or gym equipment.
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