The Alt Hamstring ISO Bridge, also known as the Alternating Hamstring Isometric Bridge, is an exercise that primarily targets the hamstrings, glutes, and lower back. It also engages the core muscles for stability and helps improve hamstring strength and endurance.
Here's how to perform an Alt Hamstring ISO Bridge:
- Begin by lying on your back with your knees bent and feet flat on the ground, hip-width apart. Place your arms at your sides with palms facing down.
- Engage your core and glutes, then lift your hips off the ground to form a straight line from your shoulders to your knees. This is your starting position.
- While maintaining the bridge position, extend your right leg straight out so that it is in line with your torso, keeping your left foot firmly planted on the ground. Hold this position for a few seconds, focusing on contracting your left hamstring and glute.
- Lower your right leg back to the starting position, then extend your left leg straight out in the same manner. Hold this position for a few seconds, focusing on contracting your right hamstring and glute.
- Continue alternating legs, holding each leg extension for the desired amount of time.
Tips for performing the Alt Hamstring ISO Bridge:
- Keep your hips level throughout the exercise to avoid excessive tilting or sagging.
- Engage your core to stabilize your body and prevent arching of the lower back.
- Ensure that your shoulders and head remain relaxed and in contact with the ground.
- Perform the exercise in a slow and controlled manner, focusing on the contraction of your hamstrings and glutes.
- If you experience any discomfort in your lower back, reduce the range of motion or take a break as needed.
- For added difficulty, increase the duration of each hold or use a resistance band around your thighs.
The Alt Hamstring ISO Bridge is an effective exercise for building hamstring and glute strength, enhancing core stability, and improving overall lower body endurance.