Uploaded August 2026 | Updated September 2026, 2 weeks ago

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Hamstring Training Spectrum

1️⃣ Glute Bridge

This is a really basic entry point to loading the hamstrings after a hamstring strain or for beginners.

Once a 20 second bridge can be held with good form move down the spectrum.

2️⃣ Long Lever Bridge

This is an excellent exercise for runners, sprinters, or athletes who run.

Build hamstring strength at long length.

3️⃣ Single Leg Long Lever Bridge

I like to see a solid 20 second single leg long lever bridge in all of my runners and athletes.

4️⃣ Heel Elevated Single Leg Long Lever Bridge

This is the hardest bridge progression before moving into performance.

5️⃣ Hip ISO Push

This can measure hamstring strength in a long lever position.

Using the barbell and performing an overcoming isometric can improve peak force production.

And lastly, if you've mastered the full spectrum you can move to a hip iso switch or hip iso catch for fast loading at long length.

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