Glutes · Bodyweight
Hamstring Bridge
The hamstring bridge is a bodyweight isolation exercise designed to strengthen the posterior chain, primarily targeting the hamstrings and glutes. It is suitable for all fitness levels and works well as a warmup activation drill or a high-rep finisher on leg day.
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Men and women
How to do it
- Lie on your back with your knees bent and feet flat on the ground, close to your glutes.
- Place your arms at your sides.
- Drive through your heels to lift your hips up until your body forms a straight line from shoulders to knees.
- Squeeze your glutes and hamstrings at the top.
- Lower your hips back down with control.
Common mistakes
- Hyperextending the lower back at the top shifts tension away from the hamstrings and strains the lumbar spine.
- Lifting the heels off the ground transfers the workload to the quadriceps and reduces hamstring activation.
- Rushing through the movement prevents you from achieving a full, controlled contraction at peak extension.
Tips
- Drive firmly through your heels to maximize recruitment of the back of your thighs.
- Hold the top position for one to two seconds to ensure full glute and hamstring engagement before lowering.
- To increase hamstring recruitment even further, place your feet slightly farther from your hips while keeping the movement controlled.
Sets and reps
Perform 3 to 4 sets of 12 to 20 controlled repetitions, resting 45 to 60 seconds between sets to build local muscular endurance and hypertrophy.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
What makes this different from a standard glute bridge?
Focusing the drive strictly through the heels or positioning the feet slightly farther out forces the hamstrings to work harder to stabilize and extend the hips.
Is the hamstring bridge safe if I have lower back issues?
It is generally spine-friendly when you keep your pelvis neutral, but if you feel sharp pain or discomfort, stop immediately and consult a healthcare professional.
