Hamstring Bridge Leg Kick

Muscles worked

Setup

1. Lie flat on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
2. Place your arms by your sides with palms facing down for stability.
3. Engage your core by drawing your navel toward your spine to flatten your lower back against the floor.

How to do it

1. Exhale as you drive through your heels to lift your hips into a bridge position until your knees, hips, and shoulders form a straight line.
2. While maintaining the bridge, extend one leg straight out until it is in line with your opposite thigh, keeping your hips perfectly level.
3. Inhale as you return the foot to the floor, then immediately repeat the extension with the opposite leg.
4. Maintain a controlled 2-1-2 tempo, focusing on a steady transition between legs without dropping the hips.

Form checklist

• Keep your hips elevated and level; do not let the pelvis dip or rotate as you switch legs.
• Avoid over-arching your lower back; keep your ribs tucked and core engaged throughout.
• Ensure your weight stays on your shoulder blades and upper back, never on your neck.
• Keep the supporting foot firmly planted and drive through the heel to maximize posterior chain activation.

Pro tips

• Focus on 'pulling' your heel toward your glutes on the supporting leg to maximize hamstring recruitment.
• Squeeze the glute of the planted leg as hard as possible during the kick to stabilize the pelvis and prevent hip drop.

Make it harder

• Perform all reps on one side before switching to significantly increase the time under tension for the supporting leg.
• Elevate your feet on a stable bench or step to increase the range of motion and the demand on the hamstrings.

Frequently asked

What muscles does the hamstring bridge leg kick work?

The hamstring bridge leg kick primarily targets the glutes and hamstrings, and also works the obliques as secondary muscles.

What equipment do you need for the hamstring bridge leg kick?

The hamstring bridge leg kick requires no equipment — just your body weight.

Is the hamstring bridge leg kick good for beginners?

The hamstring bridge leg kick is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings