Hamstring Bridge Leg Kick (VERSION 2)
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips
- Tipo
- Strength
The Hamstring Bridge Leg Kick (Version 2) is a bodyweight hip-extension exercise that builds glute and hamstring strength while training single-leg hip stability. You hold a bridge with one foot planted and kick the other leg out, forcing the working hip to keep your pelvis level. It needs no equipment, making it a useful posterior-chain and core control drill for any workout.
Cómo hacer el Hamstring Bridge Leg Kick (VERSION 2)
- 1Lie on your back with your knees bent, feet flat on the floor about hip-width apart, and your arms resting at your sides.
- 2Brace your core and squeeze your glutes to lift your hips into a bridge, forming a straight line from your shoulders to your knees.
- 3Shift your weight onto one foot and keep that hip fully extended to hold the bridge steady.
- 4Without letting your hips drop, extend the opposite leg and kick it out straight in line with your torso.
- 5Pause briefly at full extension, keeping your pelvis level and square to the ceiling.
- 6Lower the kicking leg under control and return its foot toward the floor without resting your hips down.
- 7Complete your reps on that side, then plant both feet, lower your hips, and switch to the other leg.
Consejos de técnica
- Drive through the heel of the planted foot to keep the glute and hamstring loaded throughout the set.
- Keep your pelvis level and resist any tilt or rotation toward the kicking side — that anti-rotation control is the point of the drill.
- Move slowly on the kick; a controlled tempo keeps tension on the working hip instead of using momentum.
- Keep your ribs down and core braced so your lower back doesn't arch as you extend the leg.
Errores comunes
- Letting the hips sag or drop as you kick, which removes tension from the glute and hamstring and turns it into a leg swing.
- Hyperextending the lower back to push the hips higher, which loads the spine instead of the glutes.
- Rotating the pelvis toward the kicking leg, which cheats the rep and trains the hip to lose stability.
- Rushing the kick with momentum, so the hamstring and glute never have to control the movement.
Preguntas frecuentes
What muscles does the hamstring bridge leg kick work?
It works the glutes and hamstrings of the planted leg to hold hip extension, while your core and hip stabilizers keep the pelvis level as the other leg kicks out.
Is the hamstring bridge leg kick good for beginners?
Yes. It is a bodyweight movement with no equipment, so beginners can learn hip extension and pelvic control. If holding the bridge on one leg is too hard, start with a regular two-leg glute bridge first.
How many sets and reps should I do?
Aim for 2–3 sets of 8–12 controlled kicks per leg. Since it is bodyweight, prioritize a level pelvis and full hip extension over chasing higher reps.
Where should I feel this exercise?
You should feel it in the glute and hamstring of the planted leg, which holds the bridge, plus some effort in your core to stop the pelvis from dropping or twisting.
