The hamstring curl plus bridge is a great exercise for toning and strengthening your hamstrings, gluteals, as well as core muscles. The two exercises, the hamstring curl and the bridge, are done as a superset. A superset is when you perform two exercises in a row with minimal to no rest in between. For example, with the hamstring curl plus bridge exercise, one set of ham curls are performed with one set of bridges performed immediately afterwards. After a one minute rest, a second set of each is done.
A superset is a great way to increase work intensity when training. The instructions below describe how the hamstring curl plus bridge exercise is performed correctly and safely.
1. Lie on your back on the floor and place both feet flat on the exercise ball. (Fig. 1)
2. Life your pelvis up into a bridge position and begin the hamstring curl by rolling the ball out and then back in while maintaining the bridge position. Perform one set of 10 curls. (Fig. 2)
3. After your perform one set of 10 reps immediately perform one set of 10 bridges by bringing your pelvis up and then back down to the floor. Make sure you keep your abdominal muscles tight and you squeeze your butt cheeks together at the top of your bridge. (Fig. 3)
4. After you perform one set of 10 reps of each exercise, you may rest for one minute. Then begin your next superset.
Perform 3 supersets of 10 reps.
As with any new exercise, if you experience pain stop immediately and consult your physician. When beginning a new exercise program, always consult your physician.
Taleen is a Certified Athletic Trainer and Certified Strength & Conditioning Specialist. She holds a Bachelor’s degree in Physiological Science & a Master’s degree in Sports Health Care.
Figure 1
Figure 2
Figure 3
