Q & A: Why Do My Hamstrings Cramp With Bridges?
Gotta give credit where credit is due: I got this idea from a recent episode of The FitCast. But I get asked this question pretty frequently, to no surprise.
Here’s the answer:
Because the bridge involves extension of the hips with bent knees, the hamstrings simultaneous attempt to perform two functions: Knee flexion and hip extension. Bending the knees puts the hamstrings in a shortened and disadvantaged position for hip extension, so ideally the glutes should do most of the work to extend the hips. But because most people have weak or underactive glutes relative to their hamstrings, the poor hammies try to bare too much of the load and wind up cramping.
Turning your toes up and pushing through your heels will increase the contribution of the glutes to some extent; but with most people, I’ve found what helps most is to cue and reinforce a conscious effort to lift with the glutes and not the hamstrings. As with any underrecruited muscle, learning to fire the glutes appropriately requires focused intent. Always think “glutes.” Here’s a visual to help you remember:
That’s my 4-year-old cousin Ryan and his latest masterpiece: His father’s behind. I don’t know what’s been going on in that house but he deserves the Golden Globe for Best Picture if you ask me!
Filed under: exercise Q&A
