The hamstring bridge is a variation of the standard glute bridge that shifts the emphasis towards the hamstring muscles. By positioning your feet further away from your body, you increase the demand on the hamstrings while still engaging the glutes, making this an excellent exercise for building posterior chain strength.
Hamstring Injuries in Runners
Hamstring injuries are among the most common soft tissue injuries in runners, particularly those who do speedwork or hill training. The hamstrings work eccentrically during the late swing phase of running to decelerate the lower leg, and it is often during this phase that injuries occur. Building both concentric and eccentric hamstring strength through exercises like the hamstring bridge can significantly reduce this risk.
How to Perform Hamstring Bridges
Lie on your back with your knees bent and feet flat on the floor, but position your feet further away from your body than you would for a standard glute bridge. Push through your heels to lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold briefly at the top, then lower with control.
Progressions
- Double-leg hamstring bridge: 3 sets of 15 repetitions
- Single-leg hamstring bridge: 3 sets of 12 repetitions each side
- Feet elevated hamstring bridge: place feet on a bench or step
- Sliding hamstring curl: use sliders or a towel on a smooth floor
Focus on feeling the hamstrings engage during the movement. If you primarily feel your lower back working, your feet may be too far from your body or you may need to focus more on engaging your core.
