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Knee · Strengthening

Hamstring Curl in Dorsal Bridge Position

Hamstring curl in dorsal bridge position, 3 sets, 10 repetitions, controlled movement

Illustration of the Hamstring Curl in Dorsal Bridge Position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Lie on your back with legs extended and feet flat on the ground. Slowly lift your hips to form a straight line from shoulders to knees, then bend your knees to bring the heels toward the buttocks, controlling the movement. Gently lower back to the starting position without losing hip height.

Tips: Keep your abdominal muscles engaged to stabilize the pelvis and prevent the hips from sagging. Perform the movement slowly to effectively target the hamstrings.

Progression: Gradually increase the number of repetitions or hold the plank position longer between each curl as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none, towel
Starting position
Lying on the back with legs extended and feet flat on the ground
Clinical goal
Strengthen hamstring muscles to stabilize the knee
Also known as
bridge hamstring curl, dorsal bridge hamstring exercise, knee flexion in bridge position

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.