Legs · Bodyweight
Hamstring Bridge
How to do the hamstring bridge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Lie on your back with your knees bent and heels planted further out so your legs are at a more open angle. Press through your heels and drive your hips up until your body forms a straight line from shoulders to knees, focusing on pulling through your hamstrings. Hold briefly at the top, then lower under control.
- 1Feel your hamstrings pull as you press through your heels and lift
- 2Keep your core engaged so the lift comes from your hips, not your lower back
- 3Pause and squeeze at the top before lowering with control
Common mistakes
- Don't push through your toes; drive through your heels
- Avoid arching your lower back or thrusting the hips too high
- Don't let your knees flare out; keep them tracking over your feet
Muscles worked
The hamstring bridge mainly works the hamstrings and glutes, with the lower back and lower abs assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower BackSupport
- Lower AbsSupport
- Upper AbsMinor
- ObliquesMinor
- QuadsMinor
- CalvesMinor
Kovo programs the hamstring bridge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.