Legs
Hamstring Bridge
A bridge with your feet walked out farther and your heels dug in, so your hamstrings do more of the lifting than your glutes. It's a simple way to train the backs of your legs on the floor with one dumbbell.
- Works
- Hamstrings, glutes, core
- Equipment
- One dumbbell
- Load
- Medium
How to do it
- 1Lie on your back with a dumbbell resting across your hips, held in place with both hands.
- 2Walk your heels out farther than you would for a glute bridge, so your knees are only softly bent. Lift your toes so you're on your heels.
- 3Dig your heels into the floor and lift your hips until your body is in a straight line from shoulders to knees.
- 4Lower until your hips are just above the floor, then lift again without resting.
Cues
- Dig your heels in and pull them toward you, like you're dragging the floor.
- Constant tension: stop just above the floor so your hamstrings never rest.
- Ribs down at the top, so your back doesn't arch.
Common mistakes
- Feet too close to your hips. That turns it into a glute bridge. Walk your heels out until you feel it in the backs of your legs.
- Pushing through your toes. Keep your toes up so the pressure stays in your heels.
- Cramping hamstrings. That's common at first. Bring your feet in a little, shake it out and build up over a few weeks.
Easier
Skip the dumbbell, or bring your feet in a little closer to your hips.
Harder
Walk your feet out a little farther, or lift one foot and do it one leg at a time.
Try it: 3 sets of 12 to 15 reps, or 30 seconds on and 30 off.
What's the difference between a glute bridge and a hamstring bridge?
Mostly where your feet go. With your feet close to your hips it's a glute bridge. Walk them out farther and dig in your heels, and your hamstrings take over more of the work.
