Hamstring Bridge
Strengthen your hamstrings and glutes with Hamstring Bridge! A simple yet effective exercise for a stronger posterior chain.
The Hamstring Bridge is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Hamstring Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Hamstring Bridge Variations and Alternatives
How to do the Hamstring Bridge
Starting Position:
Lie on your back on a flat surface, such as a mat.
Bend your knees and place your feet flat on the ground, hip-width apart. Make sure your heels are close to your glutes (but not touching).
Your arms should be resting at your sides with your palms facing down.
Movement:
Inhale as you prepare to lift your hips.
Exhale as you push through your heels, engage your hamstrings and glutes, and lift your hips off the ground.
Your body should form a straight line from your shoulders to your knees at the top of the movement.
Hold:
At the top of the movement, squeeze your glutes and hold this position for a moment, ensuring you keep your core engaged.
Lowering:
Inhale as you slowly lower your hips back down to the starting position, controlling the descent to avoid dropping your hips too quickly.
Repetitions:
Aim for 10 to 15 repetitions, resting for a short period between sets if needed.
Tips:
Avoid arching your back; keep your core tight throughout the exercise.
Ensure your shoulders stay on the ground and your head is in a neutral position.
You can increase difficulty by performing the exercise on one leg or adding a resistance band around your knees.
Hamstring Bridge FAQs
What muscles does the Hamstring Bridge work?
The Hamstring Bridge mainly works the glutes & hips and hamstrings, with help from the core and lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Hamstring Bridge?
None. The Hamstring Bridge is a bodyweight exercise, so you can do it anywhere.
Is the Hamstring Bridge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Hamstring Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hamstring Bridge variations and alternatives?
Similar exercises include the Barbell Ka Glute Bridge, Pose Bridge, Straight-Leg Bridge Raise and Pose Setu Bandha Sarvangasana Bridge.
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