Sliding Leg Curl on Floor with Towel

Instructions

1
Lie supine on a flat surface or bench with knees bent and feet flat on the floor hip-width apart, positioned close to the glutes. Keep arms crossed over chest with hands behind head or neck, maintaining neutral cervical spine.
2
Engage core muscles by drawing navel toward spine. Position hands lightly behind head without pulling on neck. Ensure lower back maintains contact with floor throughout movement to protect lumbar spine.
3
Lower legs slowly by extending knees while keeping heels elevated slightly off the floor. Allow abdominal muscles to lengthen and stretch. Maintain stable upper body position without lifting shoulders or head from floor. Control descent to prevent momentum.
4
Drive legs upward and bend knees to return to starting position. Simultaneously perform a crunch by flexing at waist, lifting shoulders and upper back toward knees. Exhale during the lifting phase. Return to start position in a controlled manner without relaxing core tension.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

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

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
  • Improves overall Hips stability and proprioception during heavy loads.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.

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, Tensor Fasciae Latae to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Sliding Leg Curl on Floor with Towel
  • Cable Sliding Leg Curl on Floor with Towel
  • Banded Sliding Leg Curl on Floor with Towel

Beginner Tips

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

Frequently Asked Questions