If you spend hours sitting at a desk, driving, or looking at screens, you may notice your lower back feels stiff or achy. One reason? Your hamstrings, the large muscles at the back of your thighs, can become weak or tight, leaving your lower back to do more of the work.
The Hamstring Bridge is a simple yet powerful exercise that strengthens these muscles, balances your hips, and helps support your spine.
Watch our quick demonstration here:
What Is the Hamstring Bridge?
The Hamstring Bridge is a strengthening exercise performed on the floor. By lifting your hips off the ground while keeping your feet planted, you activate your hamstrings, glutes, and core.
Unlike stretching, which lengthens muscles, the Hamstring Bridge helps retrain weak muscles that often go inactive during long periods of sitting. Strong hamstrings support better posture and reduce the load on your lower back.
How to Do the Hamstring Bridge
Lie flat on your back with your knees bent and feet hip-width apart.
Place your arms comfortably by your sides.
Press your heels into the floor and slowly lift your hips upward until your body forms a straight line from shoulders to knees.
Hold for a few seconds, squeezing your hamstrings and glutes.
Lower your hips back down slowly.
Start with 8–10 reps, gradually building up to more as you get stronger.
👉 Pro Tip: Focus on control, not speed. You should feel the work in your hamstrings, not just your lower back.
Benefits of the Hamstring Bridge
Strengthens hamstrings and glutes, reducing stress on the lower back
Improves hip stability, which supports posture during sitting and standing
Engages the core, helping protect the spine
Counters the effects of sitting, which often leaves the hamstrings underused
When to Use This Exercise
The Hamstring Bridge is especially helpful for:
People who sit for long hours at a desk or in a car
Athletes who need balanced hamstring and glute strength
Anyone with tight hip flexors from too much sitting
Adding variety to warm-ups or rehab routines
Who Should Be Cautious
If you have a recent hamstring injury or severe lower back pain, check with a provider before starting.
Avoid arching your lower back excessively, focus on controlled movement.
How Chiropractic Care Complements Strengthening Exercises
While exercises like the Hamstring Bridge can help retrain weak muscles, they work best when your spine and joints are moving properly.
At Re-LAX Chiropractic + Wellness, we combine chiropractic adjustments, posture guidance, and soft tissue therapy with corrective exercises to:
Improve joint mobility
Reduce tension in overworked muscles
Support long-term spinal health
Help patients stay active and comfortable at work and in daily life
📍 Visit Us:
Re-LAX Chiropractic + Wellness
8929 South Sepulveda Blvd., Suite 100
Los Angeles, CA 90045
Adding the Hamstring Bridge into your daily routine can help strengthen your foundation and reduce unnecessary strain on your back. Pairing it with chiropractic care offers even more support for a healthy spine.