1-leg Supine Bridge with Hamstrings Catch

Exercise of the Week: 1-leg Supine Bridge with Hamstrings Catch

Written on January 24, 2022 at 3:29 pm, by Eric Cressey

 Today’s visitor submit comes from Cressey Sports Performance – Massachusetts coach, Josh Zall.

The 1-Leg Supine Bridge with Hamstrings Catch is an train we’ve been prescribing extra steadily of late with a variety of our extra superior athletes at Cressey Sports Performance. A dynamic “drop-catch” presents an array of advantages for all athletes no matter their chosen athletic endeavor.

Important Considerations:

When an athlete who’s younger, untrained, or typically hypermobile dives into this motion with out the flexibility to adequately decelerate, it may be too difficult to drive a precious adaptation. For an train that begins in a static place and rapidly transitions right into a dynamic motion that requires coordination, ensuring the athlete is proficient normally hamstring energy and motor management is essential.

The capacity to get into and maintain a single-leg bridge is the one true prerequisite for prescribing this motion in a program.


The publicity to a co-contraction is likely one of the greatest prizes of this motion. A co-contraction is a simultaneous contraction of the agonist and antagonist muscle tissues to stabilize a joint towards opposing forces, and the flexibility to create a co-contraction is a key for joint and connective tissue well being for athletes. With hamstring strains plaguing athletes of all sports activities, being able to create a unilateral co-contraction and create concentric exercise with the hamstring in a lengthened place is important for decrease limb well being (assume preliminary contact and take-off part of a dash; entrance foot strike in a pitcher’s supply; or any facet shuffles).

Something essential to remember is that co-contractions aren’t a central nervous system phenomenon, so exposing your physique to conditions the place you must co-contract whereas fatigued is essential for connective tissue well being. With that being mentioned, that is an train that I sometimes program for an athlete as accent work or in a motion (dash/agility) day of their program – normally for 4-8 reps per set.

A easy technique to regress to this motion could be to not enable for extreme knee extension on the catch. The reverse could be true when progressing this motion — “catching” at end-range or near end-range knee extension would enhance the problem.


About the Author

Josh Zall serves as a Strength and Conditioning coach at Cressey Sports Performance. He earned a Bachelor’s Degree in Sport and Movement Science at Salem State University, and has internship teaching expertise from each CSP-MA and Saint John’s Preparatory Academy in Danvers, MA. 

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