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// NOBILITY COACHING

EXERCISE EXECUTION

Category: Hinge

// EXERCISE EXECUTION

HAMSTRING BRIDGE ISO

// COACHING AUDIO

00:00 / 03:46

The hamstring bridge is an isometric exercise that targets the hamstrings by maintaining hip extension while applying force through the heels. It can help to develop medial hamstring awareness, strength and pelvic control. And can be performed with the one foot or two, to vary the level of difficulty.

// EXERCISE BREAKDOWN 

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The Setup

Execution

    Lie on your back with your knees bent

    Position your heels on the floor or an elevated surface

    Feet, knees, and hips all aligned

    Feet pointing straight up

    Long Spine & Abs Tight

    Perform a slight crunch if necessary to establish abdominal tension

    Slightly tuck your bum underneath you
[ (1).png

Phase One

Execution

    Pull the inside of your heels down into the floor or bench

    Drive your hips up off the floor

    Maintaining rib cage and pelvis alignment and ab tension​

    We're not extending through the spine

    Think about pulling your heels towards your bum

    Avoid turning your feet out

    Avoid turning the knees out

    We are maintaining pressure through the inside of our heels

    Hold the position while maintaining consistent hamstring tension

    Progress to a single-leg variation

    Once you can maintain control, positioning and tension in the Hamstrings with both legs
[ (2).png

Phase Two

Execution

    ​

// COMMON MISTAKES

Not Actively Trying To Find Hamstring

Feet / Knees Turning Out

Arching The Back

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