Legs
Hamstring March
A bridge with your feet set farther out, where you lift one straight leg at a time. The longer setup moves the work into your hamstrings, and each lift leaves one leg holding your hips up.
- Works
- Hamstrings, glutes, core
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Lie on your back with your knees bent and your heels a little farther from your hips than in a normal glute bridge.
- 2Dig your heels in and lift your hips off the floor.
- 3Keep your hips up, straighten one leg and lift it toward the ceiling.
- 4Lower that foot back to the floor and switch legs. Keep alternating without letting your hips sink.
Cues
- Dig your heels in, toes can lift.
- Hips stay up and level as the leg goes up.
- Lift and lower the leg with control.
Common mistakes
- Hips dropping on each lift. Push harder through the planted heel and only lift the leg as high as you can keep your hips up.
- Feet too close to your hips. That turns it into a glute bridge march. Walk your heels out until you feel the backs of your legs working.
- Kicking with momentum. Swinging the leg makes your hips rock. Lift it and lower it on purpose.
Easier
Keep the lifting knee bent instead of straight, or keep both feet down and just hold the bridge.
Harder
Pause with your leg up for 2 seconds, or walk your heels out a little farther.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
How do I feel bridges in my hamstrings instead of my glutes?
Move your feet farther from your hips and push through your heels. The straighter your legs, the more your hamstrings do. Bring your feet back in to shift the work toward your glutes.
