Exercise Library
Hamstring Bridge
The hamstring bridge is a basic exercise that largely focuses on isometric hamstring stabilization of the hip with limited hip extension.
Lie on your back and bend the knees very slightly to place the backs of the heels against the floor. Push the heels through the floor and keep the abs tight to lift the hips as if trying to curl the heels toward your body. Lower under control and repeat.
Purpose
The hamstring bridge is a simple way to largely isolate the hamstrings in a stabilizing capacity. It can be useful in particular as an early part of injury rehab.
Programming
Hamstring bridges can be done at the end of a training session with trunk and accessory work in 3-5 sets of 5-10 reps. Reps as high as 30 can be done as well, or done as isometric holds of 10-30 seconds.
Variations
The hamstring bridge can be done unilaterally, or with the heels supported on a bench or similar to extend the range of motion somewhat and increase the difficulty slightly. It can also be done without allowing the hips to touch the floor between reps to maintain continuous tension.
Lie on your back and bend the knees very slightly to place the backs of the heels against the floor. Push the heels through the floor and keep the abs tight to lift the hips as if trying to curl the heels toward your body. Lower under control and repeat.
Purpose
The hamstring bridge is a simple way to largely isolate the hamstrings in a stabilizing capacity. It can be useful in particular as an early part of injury rehab.
Programming
Hamstring bridges can be done at the end of a training session with trunk and accessory work in 3-5 sets of 5-10 reps. Reps as high as 30 can be done as well, or done as isometric holds of 10-30 seconds.
Variations
The hamstring bridge can be done unilaterally, or with the heels supported on a bench or similar to extend the range of motion somewhat and increase the difficulty slightly. It can also be done without allowing the hips to touch the floor between reps to maintain continuous tension.
