Single-Leg Hamstring Bridge
The hamstring bridge on one leg: the far-set heel drives alone while the other knee is drawn up out of the way.
How to do it
Setup
On your back, one heel far past the knee with the knee slightly bent, the other knee drawn up.
Steps
- Press the heel down and draw it toward you to raise the hips.
- Keep the pelvis level at the top.
- Lower the hips slowly; switch legs after the set.
Common mistakes
Heel skidding away under load: dig it in before each rep. Hip dropping on the free side: slower, lower reps. Cramping behind the knee: move the heel a little closer.
Breathing
Exhale driving, inhale lowering.
