The single leg hamstring bridge is a targeted strengthening exercise that focuses on the hamstrings and gluteal muscles while also engaging the core and stabilisers around the pelvis. It’s commonly prescribed to improve posterior chain strength, pelvic control, and to address muscle imbalances between sides. This exercise is particularly useful in rehabilitation for hamstring strains, knee injuries, and for enhancing running or sporting performance.
- Lie on your back with one knee bent to 45 degrees with your heel on the floor. Keep the other leg elevated in the air.
- Gently brace your core and keep your pelvis level (avoid tilting).
- Push through the heel of the grounded leg to lift your hips off the ground.
- Raise your hips until your shoulders, hips, and knee form a straight line.
- Squeeze your glutes and hamstrings at the top of the movement.
- Lower your hips slowly and with control back to the ground.
- Complete repetitions as prescribed by your physiotherapist.