Exercise guide
Lying Isometric Hamstring Bridge
- Beginner
- Compound
- Timed hold
- Hips
- Lower legs
- Waist
This isometric hold targets the posterior chain, specifically emphasizing the hamstrings by increasing the knee angle compared to a standard glute bridge. It is highly effective for building tendon resilience and positional strength in the hamstrings and glutes.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your arms by your sides for stability.
- Extend your legs so your knees are only slightly bent (roughly 30-45 degrees), placing your heels firmly on the floor.
- Pull your toes toward your shins (dorsiflexion) so only your heels are in contact with the ground.
- Engage your core to flatten your lower back against the mat.
How to do it
- Exhale and drive your heels into the floor to lift your hips 2-4 inches off the ground.
- Hold this elevated position, maintaining a straight line from your shoulders to your heels.
- Maintain a steady breathing pattern (inhale through the nose, exhale through the mouth) while holding the contraction.
- Lower your hips back to the floor with control once the hold duration is complete.
Form checklist
- Keep your hips level; do not let one side sag toward the floor.
- Ensure your knees do not cave inward during the hold.
- Avoid over-arching your lower back; keep your ribs tucked and core braced.
- Maintain the distance between your heels and glutes to keep the tension on the hamstrings.
Pro tips
- To maximize hamstring recruitment, actively try to 'drag' your heels toward your body without actually moving them.
- Focus on a posterior pelvic tilt (tucking your tailbone) to ensure the glutes are assisting the hamstrings and protecting the lower back.
Make it harder
- Walk your heels further away from your body to increase the lever arm and tension.
- Perform the exercise as a single-leg hold by lifting one leg off the ground while keeping the hips square.
Frequently asked
- What muscles does the lying isometric hamstring bridge work?
- The lying isometric hamstring bridge primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the lying isometric hamstring bridge?
- The lying isometric hamstring bridge requires no equipment — just your body weight.
- Is the lying isometric hamstring bridge good for beginners?
- Yes. The lying isometric hamstring bridge is a beginner-friendly movement and a strong foundation to build on.