Today's Edge: Your hamstrings will thank you for adding this bridge variation to your routine.
BENEFITS:
The Iso Hamstring Bridge challenges the glutes and hamstrings with an isometric hold. It's unique because it's done with a more straight knee position than your typical bridge. Targeting the hamstring in a more knee extended position is important because this mimics the deceleration or heel strike moment of running.
COACHING KEYS:
Place your heel on an elevated surface roughly 6-12" high. Draw opposite knee to your chest. Lift your butt off of the ground with the nearly straight/elevated leg. Keep your core engaged. Your low back needs to remain flat.
HOW TO USE:
This is a great warm-up for any activity or lower body lift. It can also be use in a lower body lift to fire up the hamstrings alongside an exercise like the squat. Shoot for 2-4 sets of 3-6 holds. Holds should be 10-30 seconds.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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