Heel dig bridging

Photo of heel dig bridging exercise

The heel dig bridging exercise works your hamstrings and the muscles around your hip. Do 8 to 12 repetitions. Do not continue with this exercise if it causes pain.

  • Lie on your back with both knees bent and your ankles bent so that only your heels are digging into the floor. At this point, your knees should be bent about 90 degrees.
  • From here, push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are all in a straight line.
  • Hold about 6 seconds as you continue to breathe normally, and then slowly lower your hips back down to the floor and rest for up to 10 seconds.

Last Updated: March 6, 2009

Medical Review: William M. Green, MD - Emergency Medicine & William H. Blahd, Jr., MD, FACEP - Emergency Medicine & Mary "Ginny" Virginia Keely, PT, MS, OCS, FAAOMPT - Physical Therapy

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