VARIATIONS
Hamstring Bridge
Hips lower without touching the floor
This bodyweight exercise strengthens the posterior chain by targeting the hamstrings, glutes, and core stabilizers. It improves hip extension power and lower back resilience.
HOW TO DO IT
- Lie on your back with knees bent and feet flat on the floor.
- Place arms at your sides with palms facing down for stability.
- Drive through your heels to lift your hips until shoulders and knees align.
- Squeeze your glutes and hamstrings tightly at the top of the movement.
- Lower your hips slowly back to the starting position without touching the floor.
COMMON MISTAKES
- Pushing off the toes instead of driving through the heels.
- Hyperextending the lower back at the top of the lift.
- Flaring the elbows outward which reduces upper body stability.
- Rushing the descent and dropping the hips too quickly.
TIPS
- Dig your heels into the ground to maximize hamstring engagement.
- Keep your ribs pulled down to prevent arching the lower back.
- Maintain a neutral neck by looking straight up or slightly toward your feet.
DETAILS
- Muscles
- HamstringsGlutes
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Bridge
- Legs
- Both
- Body position
- Lying on the back
SIMILAR EXERCISES
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