Hamstring Bridge Exercise
Builds hamstring and posterior-chain strength while preserving a stable bilateral bridge pattern.
How to Do the Exercise
Setup
Lie on your back with both knees bent and feet flat. Position the feet slightly farther from the hips than in a standard glute bridge.
How to perform it
Press through the heels and lift the hips while keeping the pelvis level. Pause briefly, then lower slowly without arching the low back.
Dosage
3 sets, 8–12 repetitions, Tempo 2-1-2, Rest 60–90 seconds
What to Focus On
Key cues
- Press through the heels
- Keep the pelvis level
- Lift with the hips rather than the low back
- Lower slowly
Why use it
Builds hamstring and posterior-chain strength while preserving a stable bilateral bridge pattern.
When to use it
Useful when a standard glute bridge is controlled and a more hamstring-biased posterior-chain task is appropriate.
Common mistakes
- Placing the feet so far away that the hips cannot lift cleanly
- Arching the low back
- Letting the pelvis rotate
- Pushing mostly through the toes
Know When to Progress or Scale Back
Use your movement quality and symptom response to decide whether the current version still fits.
Progress when
- Bridge height stays consistent through the full set
- The pelvis remains level
- Symptoms settle appropriately afterward
Scale back if
- The hamstrings cramp repeatedly
- Bridge height fades or the pelvis rotates
- Pain remains meaningfully worse afterward
Was This the Right Challenge Today?
Use the same three signals that matter inside Therapeutic Edge recovery plans: how challenging the exercise felt, how well you controlled it, and how your body responded afterward.
Answer after the exercise and, when possible, after you know your later or next-day response. This checks one exercise today; it does not change or save a rehab plan.
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