Hamstring Bridge

0.0s / 6.5s

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Hamstrings
15%
Glutes
12%
Trans. Abdominis
15%
Calves
10%
Erector Spinae
8%

Trans. Abdominis 15% — deep, not shown on the figure

Sets

2–3

Reps

8–12

Hold

2–3 sec at top

Rest

60 sec

▶ Guided session · 2–3 × 8–12

Cramping hamstrings are common at first — shorten the lever, don't push through.