This exercise can bridge the gap between SLDL and Nordic Curls You will need a towel, socks, sliders, carpet etc. material which allows you to perform this movement smoothly. Keep PPT/Neutral Pelvis. Hands supporting at sides for support as needed. Ascend by squeezing glutes, pulling your ankles to your glutes, contracting your hamstrings. Descend by sliding ankles out under control.