Hamstring Strengthening Progressions | Glute-Ham Bridge and Slider Curls
The hamstrings are a crucial muscle group for lower-body strength, knee stability, and athletic performance. They run along the back of the thigh, connecting the hips to the knees, and play a crucial role in activities such as walking, running, and lifting. Weak or underactive hamstrings can contribute to knee injuries, poor posture, and lower back pain. This video covers a series of progressions designed to load the hamstrings safely and effectively, moving from basic isometric holds to advanced slider hamstring curls.
In this demonstration, Dr. Ryley Perryman from Life in Motion Chiropractic in Livonia, Michigan, walks you through each step. These exercises can be performed at home with minimal equipment and are excellent for athletes, office workers, or patients rehabbing from injury. For additional reading on hamstring injuries, see the Mayo Clinic’s hamstring injury resource.
How to Perform:
Progression 1 – Hamstring Bridge Hold: Lie on your back with heels placed slightly farther from your glutes than in a typical glute bridge. Press through your heels, lift your hips toward the ceiling, and hold for 10 seconds.
Progression 2 – Hamstring Bridge Reps: Lower hips back to the floor, then press through heels to lift again, maintaining a neutral spine. Perform 8–10 controlled repetitions.
Progression 3 – Slider Hamstring Curls: Place heels on sliders or a smooth surface. With hips elevated, extend legs outward, then curl heels back toward the glutes.
Progression 4 – Advanced Slider Curl: Keep hips fully elevated throughout the set, performing five slow repetitions for maximum challenge.
These progressions strengthen the hamstrings while also training core stability and activating the glutes. Maintaining a neutral spine and driving through the heels ensures proper form and reduces the risk of lower back strain. For more on strengthening strategies, see Physiopedia’s hamstring strengthening guide.
Benefits of Hamstring Strengthening
- Improves hamstring strength and endurance
- Supports knee stability and reduces ACL injury risk
- Enhances running and sprinting performance
- Protects the lower back by balancing posterior chain strength
- Can be progressed from beginner-friendly to advanced variations
Life in Motion Chiropractic is located at 27620 Five Mile Road, Livonia, MI 48154, near Five Mile and Inkster Road. We offer chiropractic adjustments, DNS rehabilitation, and corrective exercise programs for patients across Livonia, Redford, Farmington Hills, and surrounding areas. Hamstring strengthening progressions like these are a key part of our approach to building resilience and preventing injuries.
Book your appointment today to discover how hamstring training can support your goals, from enhancing athletic performance to alleviating pain.
