Hamstring bridge on a box (Isometric hold)

Hamstring bridge on a box (Isometric hold)

What you should feel?? When performed correctly, you will feel the muscles in the back of your leg, glutes and lower back working.


  • Laying on your back with your knees bent and your heels on a chair or a box
  • Push your heels into the box to lift your buttocks off the floor as high as possible
  • Squeeze your buttocks at the top and hold the contraction staying as still as possible
  • Hold for the agreed amount of time and sets

Main muscles targeted:

  • Hamstrings
  • Glutes

Main benefits:

A hamstring bridge is a great way to strengthen the hamstrings without gym equipment. Performing it isometrically is great for tendon rehab or early stage rehab. Performing the exercise on a box will increase the load and difficulty compared to on the floor. You will be strengthening two of the most important but often neglected muscles in the lower body. This exercise is a safe and controlled exercise that can lead to even more functional exercises down the track.