Alt Bridge Hamstring Curls – Glute/Hamstring Work

Co-activation of the hamstrings and glutes is always a winning combo! This move gets both plus a little coordination. 

Be sure to give it a try mixed into your conditioning or on its own and let us know what you think.

Incorporating hamstring work is always important, including co-activation with the glutes is even better! This move has some coordination demands as well. It’s a step harder than regular hamstring curls, but less demanding than single leg. Share with anyone you think needs or will enjoy this move!

Start in a bridge with feet on sliders (or socks/towels on tile). You can have arms at your side or both in air to increase stability needs. Keep core tight and hips fully extended throughout.

First keep one leg still as stretch out other leg. Return to start and repeat on the other side. When it becomes easier get both legs moving at once. Can further challenge by holding dumbbells over head or resting them on front of your hips.

Recommend including this as part of a warm-up or after some more dynamic moves in a workout. Usually can work higher rep ranges her or for time (20-30 reps or 30-45 seconds). Can add holds at each end of the rep as well or add weight and get down into 8-15 rep range.

Work this move into a circuit or into your pre dance routines!

Move It Monday will feature a new exercise movement for you weekly, to help improve your safety and performance with dance.
Follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

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Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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