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Knee · Strengthening

Isometric Bridge for Hamstrings

Hamstring isometric bridge, 3 sets, hold 10 seconds, rest 30 seconds

Illustration of the Isometric Bridge for Hamstrings exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds

Rest: 30 seconds

Description: Lie on your back with knees bent and feet flat on the ground. Slowly lift your pelvis to form a bridge, contracting the muscles at the back of the thighs without moving the legs. Hold the position for 10 seconds, then gently lower down.

Tips: Keep your back straight and avoid excessive arching of the spine. Engage the hamstrings well to feel the muscle work.

Progression: Gradually increase the hold duration up to 20 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none, mat
Starting position
Lying on the back with knees bent and feet flat on the ground
Clinical goal
Strengthen the hamstring muscles to stabilize the knee
Also known as
hamstring isometric bridge, hamstring strengthening exercise, bridge exercise knees

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.