Single Leg Hanging Hamstring Bridge

Single Leg Hanging Hamstring Bridge


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Pull



Stand behind bar facing elevated platform positioned slightly away on other side of bar. Grasp bar with slightly wider than shoulder width grip. Walk body under bar. Position back of heel on elevated platform. Place other foot on or just over floor so leg is bent. Hang under bar with arms straight and hips bent just above floor.


Raise hips up as high as possible by extending hip and spine. Maintain bent position of lower leg allowing it to rise with hips. Lower hips along with bent lower leg to original position and repeat. Continue with legs in opposite position.


Platform should be high enough to allow hip to flex without buttocks contacting floor. Full range of motion will vary from person to person. Adductor Magnus may only assist at initial phase hip extension depending on degree of hip flexion at bottom of movement.


Movement can be made easier by positioning bar higher. Performing movement with both legs will make movement much easier.


Exercise is most difficult when bar is positioned in lower position, yet not allowing bottocks to contact floor while platform is elevated up to the point where hips travel more vertical.

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