Hamstring bridge single leg on box (Isometric hold)

Hamstring bridge single leg on 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 one heel on a box or chair and the other leg in the air
  • Push your heel into the box to lift your buttocks off the floor as high as possible
  • Squeeze your buttock 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 the exercise on a box AND single leg 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. Performing this one legged will also recruit the trunk and core muscles to keep stable throughout.