Hamstring bridges are an excellent exercise to strengthen the posterior chain, targeting the hamstrings, glutes, and lower back. These progressions are often prescribed to improve hamstring strength, stability, and control, particularly in injury rehabilitation or for enhancing athletic performance. The exercise focuses on activating the hamstrings by maintaining a flexed knee angle of 30° throughout, reducing reliance on the glutes.
Instructions:
Level 1: Double-Leg Hamstring Bridge (Flat Ground)
- Lie on your back with your knees bent at approximately 30° and your feet flat on the ground, hip-width apart.
- Rest your arms at your sides with palms facing down for stability.
- Engage your core and gently press your lower back into the ground.
- Push through your heels, lifting your hips off the ground until your body forms a straight line from your shoulders to your knees.
- Hold the top position briefly, ensuring your hamstrings are activated.
- Slowly lower your hips back to the ground with control.
- Repeat for the prescribed number of repetitions.
Level 2: Single-Leg Hamstring Bridge (Flat Ground)
- Begin in the same position as Level 1.
- Lift the resting leg off the ground. Try to hold this leg still throughout, do not use it for momentum.
- Push through the heel of the grounded foot, lifting your hips off the ground until your body forms a straight line from your shoulders to your knee.
- Maintain control and avoid letting your hips dip or rotate.
- Slowly lower your hips back to the ground.
- Alternate legs or complete all repetitions on one side as prescribed by your physiotherapist.
Level 3: Single-Leg Hamstring Bridge (Elevated Surface)
- Position yourself near a stable elevated surface (e.g., a bench or step) and place one heel on it while keeping the other leg extended.
- Lie back and ensure your elevated knee remains at a 30° angle.
- Press through the heel on the elevated surface, lifting your hips until your body forms a straight line from your shoulders to the elevated knee.
- Hold the top position briefly while engaging your hamstrings and core.
- Slowly lower your hips back down to the starting position with control.
- Repeat for the prescribed number of repetitions.
Common Errors
- Allowing the hips to drop or rotate during single-leg variations.
- Pushing through the toes instead of the heels, reducing hamstring activation.
- Overarching the lower back instead of keeping the core engaged.
- Using momentum to lift the hips instead of controlled muscle activation.
Progressions
To make the exercise more challenging, you can:
- Add resistance by holding a weight or placing a resistance band around your thighs.
- Perform the elevated bridge with a stability ball instead of a fixed surface for additional balance demands.
- Increase the duration of the hold at the top position to improve endurance.
Regressions
To make the exercise easier, you can:
- Perform the double-leg version with reduced range of motion.
- Use a supportive surface (e.g., pushing against a wall) to assist with stability.
- Place a cushion or towel under your hips to partially reduce the load.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.