Bridge Curls

Introduction

The Bridge Curl is a dynamic and multifaceted exercise that combines the benefits of a glute bridge with the targeted muscle engagement of a hamstring curl. This movement is particularly effective for those looking to enhance lower body strength, stability, and hypertrophy, especially in the glutes, hamstrings, and core. By elevating the hips into a bridge position, the exercise not only isolates the hamstrings but also engages the glutes and lower back, promoting overall posterior chain development. Ideal for both beginners and advanced fitness enthusiasts, the Bridge Curl can be performed with minimal equipment, making it a versatile addition to any strength training regimen.

Execution

How to Perform Bridge Curls

Setup

1. Lie on your back on an exercise mat with your knees bent and feet flat on the floor, hip-width apart.
2. Hold a dumbbell in each hand with your arms fully extended towards the ceiling, palms facing each other.
3. Engage your core and glutes to lift your hips off the ground, forming a straight line from your shoulders to your knees. This is your starting position.

Execution

1. Keeping your upper arms stationary, slowly bend your elbows to lower the dumbbells towards your shoulders. Focus on contracting your biceps as you perform the curl.
2. Pause briefly when the dumbbells are near your shoulders, ensuring you maintain the bridge position with your hips elevated.
3. Slowly extend your elbows to return the dumbbells to the starting position, fully extending your arms without locking your elbows.
4. Repeat for the desired number of repetitions, maintaining the bridge position throughout the set.

Finishing

1. After completing your set, carefully lower your hips back to the ground while keeping the dumbbells in a controlled position.
2. Place the dumbbells on the floor beside you and take a moment to stretch your arms and legs before standing up.