Single Leg Hanging Hamstring Bridge Curl

Copy Weighted Glute-Ham Raise

Classification

Utility: Basic or Auxiliary
Mechanics: Compound
Force: Pull

Instructions

Stand behind bar facing elevated platform positioned slightly away on other side of bar. Grasp bar with slightly wider than shoulder width grip. Walk body under bar. Position back of heel on elevated platform. Place other foot on or just over floor so leg is bent. Hang under bar with arms straight and hips bent just above floor.

Execution

Raise hip and bent lower leg up by extending hip of elevated leg. Maintain bent position of lower leg allowing it to rise with hips. Before full hip extension, pull body toward foot by bending knee and hip of elevated leg. Roll onto foot until knee is fully flexed. Return body to original position by extending knee, then lowering hips and bent lower leg to original position just above floor. Repeat. Continue with opposite leg position.

Comments

Platform should be high enough to allow hip to flex without buttocks contacting floor. Full range of motion will vary from person to person. 

Adductor Magnus may only assist at initial phase hip extension depending on degree of hip flexion at bottom of movement. Preventing full extension of hip allows hamstrings to remain in a mechanically strong position as it approaches full flexion by reducing active insufficiencyDorsal flexion of ankle also reduces active insufficiency of Gastrocnemius, allowing it to assist in knee flexion.

Easier

Movement can be made easier by positioning:

  • platform and elevated foot closer to bar.
  • bar higher while keeping platform as low as possible without allowing buttocks to contact floor.

Performing movement with both legs elevated will greatly decrease difficulty.

Harder

Exercise can be made more difficult by positioning

  • platform and elevated foot further away from bar.
  • bar in lower position, yet not allowing bottocks to contact floor.
  • platform higher.
  • hip of elevated leg straight after hip raise phase.

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