Single-Leg Hamstring Bridge

0.0s / 6.5s

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Hamstrings
15%
Glutes
12%
Gluteus Medius
12%
Trans. Abdominis
15%
Calves
10%
Hip Flexors
8%

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

Sets

3

Reps

6–8 each side

Hold

2 sec at the top

Rest

60–90 sec

▶ Guided session · 3 × 6–8 each side

The hamstring loading rung between the bilateral bridge and heavy eccentric work — cramping means the lever is still too long.