Hamstring and posterior-chain endurance are important for running, sprinting, jumping, lifting, acceleration, deceleration and repeated lower-limb loading.
The Hamstring Raise Test provides a simple way to assess posterior-chain endurance using minimal equipment. It is usually less demanding than the single-leg version, making it useful for general fitness clients, early progress monitoring, group testing or clients who are not yet ready for single-leg testing.
The result should be interpreted as a posterior-chain endurance and capacity measure, not as a standalone diagnostic tool or isolated hamstring strength test. Stronger interpretation comes from baseline comparison, symptoms, movement quality and related single-leg or isometric strength tests.
Test name: Hamstring Raise Test
Alternative names: Hamstring Bridge Test, Double-Leg Hamstring Bridge Endurance Test, Hamstring Bridge Endurance Test
Category: Posterior-chain strength endurance
Primary score: Number of valid repetitions
Optional scores: Time to fatigue, cadence, symptoms, pelvic control, reason for stopping
Best suited to: General fitness clients, runners, field sport athletes and lower-limb progress monitoring
Key limitation: Foot position, knee angle, cadence, pelvic control and valid repetition standards strongly influence results
Exercise mat
Bench, box or stable surface if using elevated heels
Stopwatch or Measurz stopwatch
Optional Measurz metronome to standardise cadence
Optional Measurz rep counter to count valid repetitions
Optional Measurz AR measurement to document foot distance, bench height or setup
Optional inclinometer or video analysis if hip or pelvic movement angle is being tracked
MAT tools such as Anker, Gripper or Muscle Meter for related hamstring, gluteal or lower-limb isometric strength testing
Measurz platform for recording repetitions, symptoms, compensations and retest comparison
The client lies on their back on a mat.
Both heels are placed on the floor, bench or stable support, depending on the chosen protocol.
Knee angle is standardised. A more extended knee position generally increases hamstring demand.
Arms are placed in a standardised position, such as across the chest or relaxed on the floor.
Explain the valid repetition standard before starting.
The client lifts the pelvis by pressing through both heels.
The pelvis rises until the trunk and thighs reach the required endpoint.
The client lowers under control to the start position.
Continue at a consistent cadence until task failure.
Stop when the client cannot achieve adequate height, loses pelvic control, uses excessive compensation, reports intolerable symptoms or chooses to stop.
Record total valid repetitions.
Record:
Total valid repetitions
Test setup
Foot position
Knee angle
Surface or bench height
Cadence
Pelvic control
Hamstring, gluteal or low back symptoms
Cramping
Compensations
Reason for stopping
Retest date
A higher repetition count generally suggests better posterior-chain endurance under that protocol.
However, interpretation should consider:
foot distance from pelvis
knee angle
bench height
cadence
pelvic height
body mass
cramping
symptoms
fatigue
previous exposure to the exercise
whether the same setup was used at retest
Because this is a double-leg test, it may hide side-to-side differences. If asymmetry is relevant, use the single-leg version as well.
There are no universally accepted normative repetition values for the bilateral Hamstring Raise Test across all populations.
The single-leg hamstring bridge has more direct research support than the bilateral version, including studies on reliability, criterion validity and hamstring injury prediction. The double-leg version is still useful as a practical field test, but interpretation should rely more heavily on baseline comparison and protocol consistency.
Useful comparison methods include:
baseline versus retest
double-leg versus single-leg progression
symptom response
cramping or fatigue response
quality of pelvic control
relationship to isometric hamstring strength
relationship to running, sprinting or sport exposure
Use these broad field ranges only when the same setup, cadence and valid repetition standard are used:
Excellent posterior-chain endurance: 40+ controlled repetitions
Good: 30–39 repetitions
Moderate: 20–29 repetitions
Developing: 10–19 repetitions
Low current posterior-chain endurance profile: under 10 repetitions
These are practical field categories, not diagnostic cut-offs.
If a client easily exceeds the high range with good control, consider progressing to:
single-leg hamstring raise
elevated heel version
slower cadence
isometric bridge hold
Nordic hamstring testing
loaded posterior-chain strength assessment
The bilateral Hamstring Raise Test is a practical field assessment, but the research base is less specific than for the single-leg hamstring bridge and Nordic hamstring testing.
Reliability improves when:
the same setup is used
foot distance is standardised
knee angle is recorded
bench height is recorded
cadence is standardised
valid repetition criteria are clear
pelvic height criteria are consistent
symptoms and cramping are recorded
the same stopping rules are used
Validity depends on the purpose. The test reflects posterior-chain endurance under a bridge pattern, but it is not an isolated hamstring strength test and should not replace objective strength testing.
For a stronger profile, combine it with:
single-leg hamstring raise
isometric hamstring strength
Nordic hamstring strength or endurance testing
hip extension strength
deadlift or hinge strength
hop tests
running gait assessment
Common errors include:
changing foot position between tests
using different knee angles
allowing reduced pelvic height
counting partial repetitions
changing cadence
pushing through the forefoot instead of the heel
excessive lumbar extension
ignoring hamstring cramping
stopping inconsistently
comparing elevated and floor versions directly
Limitations include:
not an isolated hamstring test
gluteal and trunk contribution
may hide side-to-side differences
cramping may limit performance
no universal repetition norms
setup strongly affects score
symptoms may limit performance before true endurance failure
not a standalone diagnostic test for hamstring injury
The Hamstring Raise Test can help:
assess posterior-chain endurance
monitor progress over time
introduce hamstring-biased testing before single-leg testing
support return-to-running progressions
support lower-limb capacity profiling
identify cramping or fatigue response
compare endurance with isometric strength findings
track response to training blocks
It is useful for clients involved in:
running
field sport
gym training
general fitness
occupational lifting tasks
sprinting and acceleration sports
return-to-activity progressions
In Measurz / MAT, record:
test name
repetitions
setup variation
foot position
knee angle
bench height or floor setup
cadence
pain score
hamstring symptoms
cramping
pelvic control
lumbar extension
compensations
reason for stopping
retest date
The Measurz stopwatch can record total test time if needed. The Measurz metronome can standardise cadence, and the rep counter can help count valid repetitions consistently.
Measurz AR measurement can support setup consistency by documenting foot distance, bench height or body position references. MAT tools such as Anker, Gripper or Muscle Meter can add related isometric hamstring, hip or lower-limb strength data for a more complete profile.
Hamstring Raise - Single Leg
Nordic Hamstring Test
Isometric Hamstring Strength
Hip Extension Strength
Single-Leg Calf Raise Endurance Test
Deadlift Strength
Hop Tests
Running Gait Checklist
Single-Leg Bridge Hold
Sit To Stand - 30 secs
It measures posterior-chain endurance during a hamstring-biased bridge raise.
Yes, it is commonly performed as a double-leg hamstring bridge endurance test.
Yes. The double-leg version is usually easier and may be useful before progressing to single-leg testing.
This depends on protocol and client context. Around 30–40+ controlled repetitions may suggest good to excellent field endurance, but setup matters.
No. It can support posterior-chain endurance assessment, but it does not diagnose hamstring injury or identify the exact cause of symptoms.
Record cramping and when it occurred. Cramping is useful context and may be the reason for stopping.
A metronome can improve repeatability. If used, record the cadence.
If side-to-side comparison matters, yes. The double-leg version can hide asymmetry.
The Hamstring Raise Test measures hamstring-biased posterior-chain endurance.
It is usually performed as a double-leg bridge endurance test.
It is practical, simple and useful for baseline and retest monitoring.
Setup, knee angle, cadence and pelvic height strongly influence results.
It should not be treated as an isolated hamstring strength test.
The single-leg version is more useful for side-to-side comparison.
Measurz can track repetitions, cadence, setup, symptoms and retest progress.
MAT strength tools can add related isometric hamstring and lower-limb strength data.
Augustsson, J., & Augustsson, S. R. (2022). Development of a novel Nordic hamstring exercise performance test device: A reliability and intervention study. Sports, 10(2), 26. https://doi.org/10.3390/sports10020026
Freckleton, G., Cook, J., & Pizzari, T. (2014). The predictive validity of a single leg bridge test for hamstring injuries in Australian Rules Football players. British Journal of Sports Medicine, 48(8), 713–717. https://doi.org/10.1136/bjsports-2013-092356
Nunes, H., Fernandes, L. G., Martins, P. N., & Ferreira, R. M. (2024). The effects of the Nordic hamstring exercise on performance and injury in the lower extremities: An umbrella review. Healthcare, 12(15), 1462. https://doi.org/10.3390/healthcare12151462
Roberti, D., et al. (2024). The Single Leg Bridge Test does not measure isolated hamstring endurance in healthy physically active men. International Journal of Sports Physical Therapy.
Sato, S., et al. (2025). A practical assessment of hamstring muscle endurance and fatigue using the maximum-speed single-leg bridge test. BMC Sports Science, Medicine and Rehabilitation.
