# Hamstring Bridge

URL: https://heatsy.app/ex/hamstring-bridge

Also known as: Heel Bridge, Heels Bridge

Body region: Legs, Glutes

## Muscles

- Main: Biceps Femoris, Semitendinosus, Semimembranosus
- Helps: Gluteus Maximus, Gastrocnemius
- Holds: Erector Spinae, Transversus Abdominis

## Technique

1. Lie on your back with the feet farther from the hips than for a glute bridge, knees only slightly bent, heels on the floor and toes pulled up.
2. Press the heels down and lift the hips until the body forms a line from shoulders to knees.
3. Hold for a moment, then lower the hips under control.

### Cues

- Drive through the heels, not the toes.
- Squeeze the glutes at the top without arching the lower back.

### Common mistakes

- Pushing through the toes.
- Overarching the lower back at the top.
- Letting the knees drift apart.

## Alternatives

- [Glute Bridge](https://heatsy.app/ex/glute-bridge)
- [Hamstring Walkout](https://heatsy.app/ex/hamstring-walkout)