Hamstring Bridge

Muscles worked

Setup

1. Lie flat on your back on a firm surface with your arms resting at your sides for stability.
2. Extend your legs so your knees are only slightly bent, placing your feet approximately 12 to 18 inches away from your glutes.
3. Dig your heels into the floor and pull your toes up toward your shins (dorsiflexion).

How to do it

1. Exhale and drive your heels into the ground to lift your hips until your body forms a straight line from your shoulders to your knees.
2. Squeeze your hamstrings and glutes at the top of the movement, holding the peak contraction for one second.
3. Inhale as you slowly lower your hips back to the starting position, maintaining tension in the hamstrings throughout the descent.
4. Perform the movement with a controlled tempo, typically 2 seconds up and 2 seconds down.

Form checklist

• Keep your lower back flat against the floor before starting each rep to ensure a neutral spine.
• Avoid over-arching the lower back at the top; focus on a posterior pelvic tilt.
• Ensure your knees do not cave inward or flare out during the lift.
• Maintain the same knee angle throughout the entire set to keep the focus on the hamstrings.

Pro tips

• To maximize activation, imagine you are trying to pull your heels toward your butt without actually moving them (creating a 'shearing' force).
• Keep your ribcage tucked down toward your pelvis to prevent the lower back from taking over the movement.

Make it harder

• Single-Leg Hamstring Bridge: Lift one leg off the ground and perform the movement using only one leg to increase the load and stability demand.
• Extended Lever: Walk your feet out even further from your hips to increase the mechanical disadvantage and hamstring tension.

Frequently asked

What muscles does the hamstring bridge work?

The hamstring bridge primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the hamstring bridge?

The hamstring bridge requires no equipment — just your body weight.

Is the hamstring bridge good for beginners?

Yes. The hamstring bridge is a beginner-friendly movement and a strong foundation to build on.

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