Hamstring Bridge

A single-leg variation of the glute bridge that emphasizes hamstring and glute activation while building unilateral strength and stability.

Instructions

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Extend one leg straight up toward the ceiling, keeping the other foot planted firmly on the ground.
3. Drive through your planted foot and glute to lift your hips off the floor, creating a straight line from your knee to your shoulders.
4. The extended leg should remain elevated throughout the movement, rising with your hips.
5. Hold the top position briefly while squeezing the glute and hamstring of your supporting leg.
6. Lower your hips back down with control, maintaining the elevated leg position.
7. Complete all repetitions on one side before switching legs.

Tips

• This single-leg variation significantly increases glute and hamstring activation
• Keep your core tight to maintain stability throughout the movement
• Do not allow your hips to rotate or collapse during the movement
• The lifted leg can help with balance by maintaining some tension
• Perform slow, controlled reps to maximize hamstring and glute engagement