This is a series of bridge variations intended to preferentially load the hamstrings, instead of the glutes. A majority of the fundamentals of how to properly execute them are very similar to the glute bridge. As such, I wouldn’t recommend doing these until you are familiar with the glute bridge, so I won’t be repeating the form cues on this page. Check out the original glute bridge entry here:
This is a glute bridge, but with the feet placed further away so that at the top, your shins point forward considerably. A good goal is about a 90 degree bend in the knee at the top. In these, focus slightly on pulling your heels to your butt as you push upwards.
You can progress these in intensity by performing them on only one leg, or by turning it into a static march at the top of the movement
Feet Elevated Bridge:
This is the next progression in difficulty from the half-extended bridge.
Similarly, this can be performed with only one leg.
This is a bridge with your legs almost all the way out. Leave a slight (5-10 degrees) bend in them, then drive your hips up and your heels down into the ground. The range of motion on these is small, but they are killer.
Elevating your feet on a surface won’t make these any harder, but they can give you more ROM if you are looking for that.
However, you *can* progress them by doing a static march, or performing them with only one leg.
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