How to do a sliding floor bridge curl on towel

Setup:

1. Lie on your back: Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart. Place a small towel under each heel.
2. Arm Positioning: Your arms can be flat on the ground for stability or crossed over your chest for increased difficulty.

The Lift:

1. Initiate the lift: Engage your core and glutes and press through your heels to lift your hips off the floor into a bridge position.
2. Sliding curl: Slide your heels towards your glutes by curling them in, keeping your hips elevated throughout.
3. Extend and slide out: Slowly straighten your legs and slide your feet back out into the bridge position. Maintain a tight core and squeeze your glutes at the top.
4. Repeat: Perform the desired number of repetitions with smooth, focused movements.

Tips:

• Focus on Glutes and Hamstrings: Concentrate on the feeling of your glutes and hamstrings working throughout the movement for maximum activation.
• Maintain hip height: Keep your hips high throughout the exercise to maximize the range of motion
• Breathe: Exhale as you pull your heels in, inhale as you slide ou