Today's Edge: Your hamstrings will thank you for adding this bridge variation to your routine. 


The Iso Hamstring Bridge challenges the glutes and hamstrings with an isometric hold. It's unique because it's done with a more straight knee position than your typical bridge. Targeting the hamstring in a more knee extended position is important because this mimics the deceleration or heel strike moment of running. 


Place your heel on an elevated surface roughly 6-12" high. Draw opposite knee to your chest. Lift your butt off of the ground with the nearly straight/elevated leg. Keep your core engaged. Your low back needs to remain flat. 


This is a great warm-up for any activity or lower body lift. It can also be use in a lower body lift to fire up the hamstrings alongside an exercise like the squat. Shoot for 2-4 sets of 3-6 holds. Holds should be 10-30 seconds.

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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge.  He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.

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