Hamstring bridge single leg is an exercise in which you raise the pelvis from a supine position while keeping one foot on the ground and the other leg in the air. The exercise combines hip extension with strong activation of the hamstrings and glutes. The unilateral execution also challenges pelvic and trunk stability.
Focuses on strengthening the hamstrings and gluteus maximus per leg individually. Improves hip extension strength, posterior chain activation and pelvic stability. Supports injury prevention in hamstring injuries and contributes to improved running and sprint mechanics.
Mat or comfortable surface
Sufficient space to move freely
Lie supine on the mat
Knees bent and one foot flat on the ground
The other leg extended or slightly bent in the air
Arms relaxed along the body
Core slightly tightened
Pelvis in neutral position
Push up the pelvis via the heel of the supporting leg
Stretch hip until torso and thigh form one line
Keep the pelvis horizontal
Actively tighten hamstrings and glutes
Lower the pelvis slowly and in a controlled manner
Maintain control over the entire movement
Change of leg after completion
✓ Push through the heel, not the toes
✓ Keep the pelvis stable and horizontal
✓ Core tightened during exercise
✓ Move controlled without jolting
✓ Move within a pain-free range
✗ Hollowing the lower back
✗ Tilting or rotating pelvis
✗ Run too fast
✗ Compensation through the lower back
✗ Ignoring pain in hamstring or lower back
Hamstring bridge single leg is used to improve unilateral hamstring and gluteal muscle strength and to train pelvic stability. The exercise is relevant within rehabilitation after hamstring injuries, in cases of reduced posterior chain activation or as a preparatory exercise towards more dynamic loading such as sprinting and jumping.
In addition, the exercise is valuable within preventive programmes for athletes who perform repeated sprinting or acceleration movements. Due to its controlled and relatively low-impact execution, the exercise can be applied in different phases of training and recovery. Application, loading 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, symptoms and recovery status.
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