Single Leg Sliding Floor Bridge Curl on Towel

Instructions

1
Lie supine on a flat surface with back flat against the floor, feet elevated and resting on a step or bench, knees bent at approximately 90 degrees, and hands positioned behind the head for support
2
Engage core muscles and prepare to initiate the movement by taking a deep breath and bracing the abdominal wall
3
Slowly lower the legs by extending the knees while maintaining slight hip flexion, allowing the legs to move downward toward the floor in a controlled manner, lengthening the rectus abdominis under tension
4
Return legs to the starting position by flexing the hips and knees, contracting the rectus abdominis to lift and draw the thighs back toward the chest, completing one repetition
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Abdominis, the Single Leg Sliding Floor Bridge Curl on Towel is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Thighs, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Abdominis and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Sartorius to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Single Leg Sliding Floor Bridge Curl on Towel
  • Cable Single Leg Sliding Floor Bridge Curl on Towel
  • Banded Single Leg Sliding Floor Bridge Curl on Towel

Beginner Tips

If you are new to the Single Leg Sliding Floor Bridge Curl on Towel , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions