Eccentric hamstring bridge

Purpose of the exercise

Focuses on strengthening hamstrings and glutes, with emphasis on eccentric muscle strength. Improves hip extension strength and posterior chain load capacity. Supports injury prevention and recovery from hamstring injuries.

Supplies

• Mat or comfortable surface

• Possibly bench, step or slider for variation

Starting position

1. Lie supine on a mat

2. Place feet on the ground or on an elevation

3. Knees bent

4. Arms along the body

5. Core slightly tightened

6. Pelvis neutral

Implementation

1. Push hips up to a bridge position

2. Actively tighten the glutes and hamstrings

3. Lower the hips slowly and in a controlled manner

4. Keep tension on hamstrings while lowering

5. Bring hips back to starting position

6. Repeat with controlled execution

Points of interest

✓ Move slowly and in a controlled manner
✓ Keep the pelvis stable
✓ Core slightly tightened
✓ Actively tighten hamstrings and glutes
✓ Move within a pain-free range

✗ Lowering hips too quickly
✗ Hollowing the lower back
✗ Drop knees out or in
✗ Too much movement without control
✗ Ignoring pain in hamstrings or lower back

When this exercise?

The eccentric hamstring bridge is used to strengthen the hamstrings in a controlled way, focusing on eccentric muscle strength. The exercise is often used within rehabilitation for hamstring injuries or for athletes who want to strengthen their posterior chain.

In addition, this exercise can be part of injury prevention programmes in sports with a lot of sprinting or acceleration. The relatively low load and controlled execution make the exercise suitable for different phases of training and recovery. Application, load and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to the individual's load capacity, complaints and recovery status.