Sliding Towel Leg Curl: how to do it right
In short: A knee flexion lying on the floor, towel under the heels, that loads the hamstrings in the shortened position with a peak of tension at the end of the contraction.
How to do it, step by step
- 1Lie on your back, towel or disc under your heels, on a smooth floor.
- 2Lift your pelvis to form a bridge and keep it stable throughout.
- 3Slide your heels toward your glutes by bending your knees.
- 4Squeeze the hamstrings hard for 1 second at the end of the range, knees fully bent.
- 5Control the return by braking the slide, hips still high.
- 6Aim for 8 to 12 slow, jerk-free reps.
The mistake to avoid
Don't let your hips sag. Keep them high.
Other common mistakes
- Letting the pelvis drop during the effort, which cuts the tension: keep the bridge high and braced from start to finish.
- Rushing the end of the range without squeezing: mark the peak for 1 second with heels near the glutes, that is where it counts.
- Coming back by letting the heels slip away: actively brake the eccentric to keep the hamstrings under tension.
- Compensating with the lower back by arching: lock your abs and glutes to stay neutral.
Muscles worked
- Main:
- Hamstrings
The hamstrings (biceps femoris, semitendinosus, semimembranosus) are the main movers: they bend the knee by bringing the heels toward the glutes. The glutes stabilize the pelvis so the hips do not sag during the slide.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- TRX Hamstring Curl ›
- Lying Leg Curl with Top Pause ›
- Single-Leg Seated Leg Curl ›
- Straight-Leg Hip Thrust ›
Frequently asked questions
How do I do this exercise?
Lying on your back, a towel or a cloth under your heels, on a smooth floor. Lift your pelvis into a bridge and keep it stable. Slide your heels toward your glutes, squeeze for a second at the end of the range, then brake the return without letting it slip.
I don't feel anything, is that normal?
You should feel the back of the thighs, strongly. If the glutes or the lower back are taking over, lower the pelvis a little and focus on the feeling of tightness behind the thighs.
How fast should I do the movement?
Slowly, and above all brake the return. This movement does not forgive cheating: if you let the heels slip away, you lose half the work. Squeeze for a second with heels near the glutes before going again.
What equipment do I need?
A towel, a cloth or two small plates on a smooth floor: tile, hardwood, linoleum. On carpet, it does not slide and the exercise does not work. Socks on tile work very well.