Hamstring Bridge Isometric Hold

0.0s / 10.7s

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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

3–5

Reps

1 hold

Hold

20–30 sec

Rest

60 sec

▶ Guided session · 3–5 × 1 hold

Heavy-feeling isometrics are the entry dose for irritable hamstring tendons — the long lever loads them without movement.