Hamstring Bridge

Hamstring Bridge: So führst du sie aus

1. 1Lie on your back on the floor with your knees bent and your feet flat, heels positioned a comfortable stride away from your hips.
2. 2Place your arms at your sides, palms down, and brace your core to flatten your lower back lightly against the floor.
3. 3Drive through your heels and squeeze your glutes to lift your hips toward the ceiling.
4. 4Continue until your body forms a straight line from your shoulders to your knees, keeping your weight on your heels.
5. 5Hold the top position for a moment, squeezing your hamstrings and glutes without overarching your lower back.
6. 6Lower your hips under control until they hover just above the floor, keeping tension on the posterior chain.
7. 7Repeat for your target reps, then rest your hips down to finish the set.

Technik-Tipps

• Push through your heels rather than your toes to keep the emphasis on your hamstrings and glutes.
• Position your feet slightly farther from your hips than a standard glute bridge to bias the hamstrings.
• Keep a steady tempo and squeeze at the top for a second instead of rushing each rep.
• Brace your core throughout so the movement comes from your hips, not your lower back.

Häufige Fehler

• Overarching the lower back at the top, which shifts the work off the hamstrings and glutes and can strain the spine.
• Pushing through the toes instead of the heels, which reduces hamstring engagement and takes tension off the target muscles.
• Rushing the reps and bouncing the hips, which uses momentum instead of muscular control and lowers the quality of each rep.
• Not raising the hips high enough to reach full hip extension, leaving the glutes and hamstrings under-worked.

Häufig gestellte Fragen