# Hamstring Bridge (Version 2) - Canonical: https://fitwill.app/exercise/10180/hamstring-bridge-version-2/ - Media ID: 10180 - Primary muscle: Hamstrings - Body part: Thighs - Equipment: Body Weight - Video: https://fitwill.app/videos/10180/hamstring-bridge-version-2.mp4 ## Description The Hamstring Bridge (Version 2) is a floor-based hip extension exercise performed lying on your back with your knees bent and feet planted flat. What separates this version from a standard glute bridge is the foot position: the feet are set farther away from the hips, leaving the knees at a more open angle. That small setup change shifts a large share of the work away from the glutes and into the hamstrings, which have to drive the hips upward from a longer, more stretched position. This movement is a great fit for anyone who wants to train the back of the thighs without barbells, machines, or gym access. It suits beginners learning to feel their hamstrings and glutes work, home trainers building a posterior chain base, and lifters who want a low-load way to warm up before deadlifts or leg curls. Because the torso stays supported by the floor, it is also a sensible option for people who find hip thrusts or Romanian deadlifts uncomfortable on the lower back. The primary muscles at work are the hamstrings, supported strongly by the glutes. Your lower back muscles and deep core stay busy the whole time, holding the pelvis level as the hips travel up and down. The calves and stabilizers around the foot and ankle also contribute as you press through your heels. Setup matters more here than in most bridge variations. If your feet sit too close to your hips, the exercise turns into a glute bridge and the hamstrings stop doing the main work. If they drift too far out, your hamstrings may cramp or your hips may sag. Aim for a knee angle that feels demanding but lets you push your hips to a straight line from shoulders to knees without losing height. To execute it well, press your heels firmly into the floor and lift by driving the hips toward the ceiling until your body forms a straight line from shoulders to knees. Squeeze at the top, then lower with control rather than dropping. Keep the lift coming from the hips, not from arching the lower back, and keep your arms relaxed at your sides for balance. Work within a range you can hold cleanly: if your hips drop toward one side, your lower back starts arching to gain height, or your hamstrings cramp repeatedly, reduce the range or reset your foot position. Breathe steadily throughout, and treat slow, smooth reps as the standard rather than chasing height or speed. ## Instructions 1. Lie on your back on the floor or an exercise mat with your arms resting at your sides, palms facing down. 2. Bend both knees and plant your feet flat on the floor, placing them far enough forward that your knees sit at a noticeably open angle rather than directly above your ankles. 3. Let your head and shoulders rest comfortably on the floor and relax your neck; your upper back stays grounded for the whole set. 4. Brace your abdominal muscles gently and tilt your pelvis so your lower back rests flat against the floor before you lift. 5. Press your heels down into the floor and drive your hips upward until your body forms a straight line from your shoulders through your knees. 6. At the top, squeeze your hamstrings and glutes and hold for a brief pause without pushing your ribs up or arching your lower back. 7. Lower your hips back toward the floor under control, stopping just before they touch down so the tension stays on the back of your thighs. 8. Exhale as you lift the hips and inhale as you lower them, keeping the breath continuous instead of holding it. 9. Complete all repetitions with the same foot position, then rest before the next set rather than resetting mid-set. ## Tips & Tricks - If you feel the work mostly in your glutes, walk your feet a few centimeters farther from your hips — the more open knee angle is what puts the hamstrings in charge. - If your hamstrings cramp, that usually means your feet are set too far out or you are pointing your toes; flatten your whole foot on the floor and shorten the distance slightly. - Do not lift your heels or rock onto your toes at the top, as this removes tension from the hamstrings and shifts it to the front of the thighs. - Watch for the hips sagging toward one side, a sign one leg is doing more than the other; square your pelvis before each rep and press evenly through both heels. - Stop the lift at a straight line from shoulders to knees — pushing higher than that comes from arching the lower back, not from stronger hip extension. - Keep your arms relaxed at your sides rather than pressing them hard into the floor; leaning on your hands makes it easier to cheat the hips up. - Pause for one to two seconds at the top instead of rushing reps, since the pause is where the hamstrings get the most out of a body-weight-only setup. - If you cannot reach full height, lower your hips only partway up and build the range gradually instead of compensating with your lower back. - Placing your feet on a mat or carpet rather than a slick surface keeps them from sliding forward as you press. ## Frequently Asked Questions ### What muscles does the Hamstring Bridge (Version 2) work? The hamstrings are the primary movers, with the glutes assisting on every lift. Your lower back muscles and abs work isometrically to keep the pelvis and spine steady. ### How is the Hamstring Bridge (Version 2) different from a regular glute bridge? The feet are positioned farther from the hips, leaving the knees at a more open angle. That longer hamstring position shifts the main effort from the glutes to the back of the thighs. ### How far apart should my feet be in the Hamstring Bridge (Version 2)? Set them far enough forward that your knees are clearly not stacked over your ankles, but close enough that you can still press your hips to a straight line from shoulders to knees. Adjust by feel: if your glutes dominate, move the feet out; if your hamstrings cramp, bring them slightly closer. ### Is the Hamstring Bridge (Version 2) suitable for beginners? Yes. It requires no equipment beyond a floor to lie on, and the torso stays supported throughout. Beginners should start with a smaller hip height and focus on a smooth, controlled lift before adding pauses or more reps. ### Why do my hamstrings cramp during the Hamstring Bridge (Version 2)? Cramping usually happens when the feet are placed too far from the hips or when the toes lift and the heels take all the load. Flatten your entire foot on the floor, shorten the foot position slightly, and reduce your rep speed. ### Should my lower back arch at the top of the Hamstring Bridge (Version 2)? No. The top position is a straight line from shoulders to knees. Any extra height past that point comes from extending the spine, which shifts stress away from the hips and onto the lower back. ### Can I do the Hamstring Bridge (Version 2) if single-leg bridges are too hard? Yes, this two-legged version is a good stepping stone. Once you can control the two-legged rep with a pause at the top, you can progress toward single-leg variations. ### What can I use instead of the Hamstring Bridge (Version 2)? Standard glute bridges, Stability Ball leg curls, or sliding leg curls train a similar pattern. If you have access to weights, Romanian deadlifts and lying leg curls also hit the hamstrings directly. ### How many reps and sets of the Hamstring Bridge (Version 2) should I do? Two to four sets of 10 to 15 controlled reps with a brief top pause works well for most people. Because it is a body-weight movement, prioritize slow lowering and full hip extension over adding volume quickly. ### Is the Hamstring Bridge (Version 2) safe for people with lower back discomfort? The floor supports the torso and the load is light, which makes it gentler than many standing hip hinge exercises. Still, keep the range to a straight shoulder-to-knee line, avoid forcing height, and stop if the movement provokes pain rather than muscle effort.