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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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