Triple-Threat Hamstring Bridge

Your hamstrings, like any other muscle group needs to be trained at different lengths. One of the best descriptions of this came from four-time Mr. Olympia, Jay Cutler, who says, "Do some exercises to squeeze the muscle, and some exercises to stretch it."

When it comes to lower body workouts, many lack variety for the hamstrings and as a result lack emphasis of different joint angles and muscle lengths. This can lead to underdeveloped hamstrings and sacrificed strength... not to mention leave you vulnerable to injury.

So make sure you have some variety. Start with picking one hip-dominant hamstring exercise (RDL, back extension, pull-through etc.), and one knee-flexion based exercise (hamstring curls, GHR’s, Nordics) per workout.

You can also do exercises that cover a lot of joint angles, and even combine isometric holds. Isometrics help activate high-threshold motor units and can create lots of metabolic stress – a potent muscle growth stimulus.

When done as a mechanical drop-set, you’ll begin in your weakest position at a longer hamstring length, with toes pointed. Then to a slightly shorter position with toes pointed. Then to a traditional hamstring bridge pulling with your heels. Do 5-10 reps in each position, each with a 5-10 second isometric hold. – Gareth Sapstead

Triple-Threat Hamstring Bridge muscle cars
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