HamstringsBeginner
Towel Leg Curl (Sliding Hamstring Curl)
How to do it
- 1
Lie on your back on a smooth floor with your heels on a towel (or socks on a wooden floor) and knees bent.
- 2
Lift your hips into a bridge so your body is straight from shoulders to knees.
- 3
Slowly slide your heels away until your legs are almost straight, keeping the hips up.
- 4
Pull your heels back toward your glutes by bending the knees, then repeat.
Common mistakes
- Letting the hips drop as the legs straighten.
- Rushing the slide out instead of controlling it.
- Arching the lower back instead of using the glutes.
Tips
- Start with only the curl-in part if sliding out is too hard.
- One leg at a time makes it much harder.
- A great way to train hamstrings at home without equipment.
Alternatives
More hamstrings exercises
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