Hamstring Bridge
How to do it
Starting position
- Lie on the floor and bend your knees.
- Rest both arms comfortably on the floor.
- Fix your gaze on the ceiling.
Movement
- Lift your hips to form a straight line with your body.
- Pause briefly at the top.
- Slowly lower your hips to the floor.
Breathing
Inhale as you lower your hips and exhale as you raise them.
Trainer tips
- Place your feet far from your hips
- Push through your heels into the floor to drive up
- Raise until you feel a stretch in the back of your thighs
Cautions
- Excessive tension in your lower back can damage your hamstrings or lower back ligaments.
- Arching the lower back to create height
- Pushing through the toes and using the calves
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Hamstrings |
|---|---|
| Secondary muscles | Glutes · Abs |
| Equipment |  Bodyweight |
| Movement pattern | Hinge |
| Rep range | 10–20 reps |
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Representative exercise: Hamstring Bridge
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.