Sliding Leg Curl on Floor with Towel

Instructions

1
Lie supine on a flat surface with your back flat, knees bent at 90 degrees, and feet flat on the floor approximately hip-width apart. Place hands behind your head with elbows out to the sides, or crossed over your chest.
2
Engage your core by drawing your navel toward your spine. Keep your neck neutral and avoid pulling on your head during the movement to prevent neck strain.
3
Slowly lower your torso back toward the starting position with controlled movement, allowing the abdominal muscles to lengthen as your shoulders approach the mat. Do not fully relax at the bottom position.
4
Drive through the abdominal muscles to lift your shoulders and upper back off the floor, curling your torso upward toward your thighs. Exhale as you perform this concentric phase. Return to the starting position with control to complete one repetition.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Sliding Leg Curl on Floor with Towel because it challenges the Rectus Abdominis through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Hips region.

Benefits

  • Improves overall Hips stability and proprioception during heavy loads.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.

Pro Tips

Control the eccentric (lowering) phase of the Sliding Leg Curl on Floor with Towel for 3-4 seconds to drastically increase time under tension.

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 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