Hamstring Curl
Towel Slides
A sliding hamstring curl using a towel on a smooth floor to strengthen the hamstrings and glutes.
Level
Intermediate
Equipment
Bodyweight
Focus
Hamstrings · Glutes · Core
Exercise Demonstration
Visual demo
Demonstration videos focus on movement quality. Use the cues below for additional guidance.
Key Cues
Do it well.
Lie on your back with your knees bent and your heels resting on a towel on a smooth floor.
Keep your arms beside you and lift your hips into a bridge.
Slowly slide your heels away, extending your knees only as far as you can keep your hips lifted.
Press your heels into the towel and pull them back towards your hips.
Keep the movement controlled and breathe throughout.
Common Mistakes
Watch for this.
Letting the hips drop or arching the lower back.
Sliding too far out and losing control.
Using momentum to pull the heels back.
Holding the breath throughout the movement.
Exercise Family
Same movement.
Different setup.
Choose the version that matches your equipment, experience and current training plan.
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