Hamstring bridge single leg with theraband around knees (Strength)

Hamstring bridge single leg with theraband around knees (Strength)

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


  • Sitting on the ground, tie your band around your knees
  • make sure you tie the knot well so that it does not slip off during the exercise
  • Lay back carefully with your knees bent up and your feet flat on the floor
  • Pull your knees and feet apart to about shoulder width and maintain that knee width by resisting the band
  • Lift your opposite leg up and hold it still, keeping the knees about shoulder width apart
  • Push through the heel into the ground to lift your buttocks off the floor as high as possible
  • Squeeze your buttock at the top and return back to the floor at a controlled pace
  • Repeat until finished the set

Main muscles targeted:

  • Glutes
  • Hamstrings

Main benefits:

A hamstring bridge is a great way to strengthen the hamstrings without gym equipment. Single leg will essentially double the force than a double leg bridge. The band will help to encourage more recruitment of the lateral glute muscles involved in hip stabilisation. This exercise will also recruit your trunk/ core muscles to maintain your body position whilst performing the exercise.