Single Leg Hanging Hamstring Bridge
The Single Leg Hanging Hamstring Bridge primarily works the Erector Spinae, with secondary activation of the Adductor Magnus, Biceps Femoris (Long Head), Gluteus Maximus, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Triceps (Long Head) and stabilizer support from the Trapezius (Lower), Trapezius (Middle). It is a bodyweight compound exercise at intermediate difficulty.
The Single Leg Hanging Hamstring Bridge is a intermediate compound exercise requiring no equipment, following a extension movement pattern. It primarily targets the Erector Spinae, with secondary engagement of the Adductor Magnus, Biceps Femoris (Long Head), Gluteus Maximus, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Triceps (Long Head). This is a unilateral pulling movement, allowing each side to be trained independently.
A bodyweight compound pull exercise targeting the Erector Spinae.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Extension |
| Force | Pull |
| Laterality | Unilateral |
| Primary | Erector Spinae |
| Secondary | Adductor Magnus, Biceps Femoris (Long Head), Gluteus Maximus, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Triceps (Long Head) |
Muscles Worked
The Erector Spinae is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Magnus, Biceps Femoris (Long Head), Gluteus Maximus, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, and Triceps (Long Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Trapezius (Lower), Trapezius (Middle) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Erector Spinae (back)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Middle) (back)
How to Perform
Preparation
- Stand behind bar facing elevated platform positioned slightly away on other side of bar.
- Grasp bar with slightly wider than shoulder width grip.
- Walk body under bar.
- Position back of heel on elevated platform.
- Place other foot on or just over floor so leg is bent.
- Hang under bar with arms straight and hips bent just above floor.
Execution
- Raise hips up as high as possible by extending hip and spine.
- Maintain bent position of lower leg allowing it to rise with hips.
- Lower hips along with bent lower leg to original position and repeat.
- Continue with legs in opposite position.
Comments
- Platform should be high enough to allow hip to flex without buttocks contacting floor.
- Full range of motion will vary from person to person.
- Adductor Magnus may only assist at initial phase hip extension depending on degree of hip flexion at bottom of movement.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Erector Spinae) and can be substituted based on your equipment or variation preferences.
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