Single-Leg Elevated Hamstring Bridge
Builds advanced unilateral hamstring and posterior-chain strength using an elevated heel position.
How to Do the Exercise
Setup
Lie on your back with the working heel on a stable elevated surface and the opposite leg lifted. Keep the pelvis square.
How to perform it
Press through the working heel to lift the hips. Maintain a level pelvis, pause briefly, then lower slowly.
Dosage
3 sets, 6–8 repetitions each leg, Tempo 2-1-2, Rest 90–120 seconds
What to Focus On
Key cues
- Drive through the working heel
- Keep the pelvis level
- Lift with the hip rather than the low back
- Lower slowly
Why use it
Builds advanced unilateral hamstring and posterior-chain strength using an elevated heel position.
When to use it
Useful when the bilateral elevated hamstring bridge is controlled and unilateral loading is appropriate.
Common mistakes
- Rotating the pelvis
- Using an unstable surface
- Arching the low back
- Losing bridge height as fatigue builds
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 and pelvic control remain consistent
- The surface remains stable
- Symptoms settle appropriately afterward
Scale back if
- The pelvis rotates or bridge height fades substantially
- Hamstrings cramp repeatedly
- 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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