Kysero
Try for free

Hamstrings · Intermediate

Straight-Leg Hip Bridge

Long-lever floor bridge using straight legs and heel pressure to emphasize hamstrings and glutes.

View instructionsAll exercises
Back to all exercises
Straight-Leg Hip Bridge demonstration

Exercise overview

Training details

HamstringsGlutesCore

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with both legs straight, heels on the floor, and arms beside you.
  2. 02Brace the trunk and press the heels down as if dragging them toward the body.
  3. 03Lift the hips while keeping the knees straight.
  4. 04Stop before the lower back arches or the hamstrings cramp.
  5. 05Squeeze the glutes briefly and lower under control.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationGlute BridgeRelated variationPelvic Tilt Into BridgeRelated variationResistance Band Glute Bridge AbductionRelated variationResistance Band One Leg Glute BridgeRelated variationRolling BridgeRelated variationSingle Leg Glute Bridge with External Rotation

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Good MorningComparable substituteTrap Bar DeadliftComparable substituteSide PlankComparable substituteIsometric CrabComparable substituteBam Bams (Prone Bench Leg Arc)Comparable substituteElevated Pigeon

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder