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Heel Dig Bridging

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The heel dig bridging exercise works your hamstrings and the muscles around your lower body and hips. 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.
  • Tighten your belly muscles by pulling in your belly button toward your spine. Then 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.
By Healthwise Staff
Primary Medical Reviewer Adam Husney, MD - Family Medicine
Specialist Medical Reviewer Joan Rigg, PT, OCS - Physical Therapy
Last Revised March 7, 2013

WebMD Medical Reference from Healthwise

Last Updated: March 07, 2013
This information is not intended to replace the advice of a doctor. Healthwise disclaims any liability for the decisions you make based on this information.

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