Elevated Hamstring Bridge
Builds hamstring strength through a longer-lever elevated bridge before progressing to unilateral elevated loading.
How to Do the Exercise
Setup
Lie on your back with both heels on a stable bench, box, or chair and the knees comfortably bent.
How to perform it
Press through both heels and lift the hips while keeping the pelvis level. Pause briefly, then lower slowly with control.
Dosage
3 sets, 8–10 repetitions, Tempo 2-1-2, Rest 60–90 seconds
What to Focus On
Key cues
- Drive through both heels
- Keep the pelvis level
- Use the hips rather than the low back
- Lower slowly
Why use it
Builds hamstring strength through a longer-lever elevated bridge before progressing to unilateral elevated loading.
When to use it
Useful when the floor hamstring bridge is controlled and greater hamstring leverage is appropriate.
Common mistakes
- Using an unstable or overly high surface
- Arching the low back
- Letting the pelvis rotate
- Allowing the feet to slide
Know When to Progress or Scale Back
Use your movement quality and symptom response to decide whether the current version still fits.
Progress when
- You can maintain bridge height and pelvic control through the full set
- The elevated surface remains stable
- Symptoms settle appropriately afterward
Scale back if
- Bridge height fades or hamstrings cramp repeatedly
- The pelvis rotates or the surface feels unstable
- 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.
One quick question
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