Hamstring and posterior-chain endurance can be relevant for running, sprinting, jumping, field sports, gym training and lower-limb performance. The Hamstring Bridge Endurance Test provides a practical way to assess how well a client can maintain or repeatedly perform a bridge position with increased posterior-chain demand.
The test may be performed as a timed hold or repetition-based assessment. The single-leg version allows side-to-side comparison and can be useful for monitoring changes over time.
The result should not be used alone to diagnose hamstring injury risk, determine readiness or explain symptoms. It should be interpreted with hamstring strength, hip strength, sprint exposure, lower-limb symptoms, training history and other performance tests.
Test name: Hamstring Bridge Endurance Test
Common versions: Double-leg hamstring bridge, single-leg hamstring bridge, timed hold, repetition test
Category: Hamstring-biased posterior-chain endurance
Primary score: Hold time in seconds or valid repetitions completed
Best use: Baseline testing, side-to-side comparison, retesting and posterior-chain endurance monitoring
Key limitation: It is not an isolated hamstring test and is highly protocol dependent
The Hamstring Bridge Endurance Test assesses the client’s ability to hold or repeatedly perform a bridge position that increases hamstring and posterior-chain demand.
Common versions include:
Double-leg hamstring bridge hold
Double-leg hamstring bridge repetitions
Single-leg hamstring bridge hold
Single-leg hamstring bridge repetitions
Elevated heel bridge hold
Elevated heel bridge repetition test
The exact setup must be recorded because foot position, knee angle, heel support, bridge height, tempo, side tested and stopping criteria all change the result.
The Hamstring Bridge Endurance Test may be used to assess:
Hamstring-biased posterior-chain endurance
Hip extension endurance
Pelvis control
Side-to-side differences
Baseline and retest change
Cramping or symptom response
Fatigue tolerance during bridge-based loading
Response to endurance or strength training
It is most useful when combined with related findings such as hamstring strength, hip bridge testing, hip thrust testing, leg curl testing, running exposure, sprint tolerance and symptoms.
The primary score is either hold time in seconds or valid repetitions completed, depending on the chosen protocol.
The result may reflect:
Hamstring-biased posterior-chain endurance
Hip extension control
Pelvic stability
Side-to-side endurance difference
Cramping response
Fatigue tolerance
Foot and calf contribution
Pain or symptoms
Familiarisation and motivation
It should not be described as isolated hamstring endurance because the test can also involve glutes, calf, trunk control and pelvis position.
The test may be useful for:
Runners
Field sport athletes
Sprinting athletes
Gym and strength-training clients
Lower-limb performance clients
Clients completing posterior-chain endurance monitoring
Professionals comparing left and right sides
Professionals tracking progress over time
It may not be suitable if the client has acute hamstring pain, severe cramping, high pain irritability, poor bridge tolerance, low back discomfort during bridging, inability to maintain pelvis control or symptoms that increase during the test.
Mat or flat surface
Bench, box or step if using an elevated version
Stopwatch or Measurz stopwatch
Measurz rep counter for repetition-based testing
Measurz metronome for cadence-controlled protocols
Optional Measurz AR measurement for foot distance, bench height or setup consistency
Optional inclinometer for pelvis or body-line position
Optional MAT tools such as Muscle Meter, Anker or Gripper only if collecting related strength data
Measurz platform for side, hold time, reps, symptoms, cramping, compensations and retest comparison
For repetition-based testing, the Measurz rep counter and metronome can help standardise counting and tempo. For timed holds, use the Measurz stopwatch.
The client lies supine with the heel of the tested leg positioned on the floor, bench or box according to the selected protocol.
Record the side tested first.
The opposite leg is lifted or positioned according to the protocol.
Ask the client to lift the pelvis into a bridge position.
Start timing once the correct position is achieved.
The client maintains pelvis height and control without dropping, rotating, cramping excessively or pushing through a different foot position.
Stop when pelvis position is lost, cramping becomes limiting, symptoms become unacceptable, compensation occurs or the client chooses to stop.
Record hold time and reason for stopping.
Repeat on the opposite side after consistent rest.
The client lies supine in the selected bridge setup.
Record side tested.
The client performs controlled bridge repetitions through the selected ROM.
Use a consistent tempo if comparing over time.
Count valid repetitions until form failure, cadence failure, reduced ROM, cramping, symptoms, compensation or voluntary stop.
Record repetitions, tempo and reason for stopping.
Repeat on the opposite side after consistent rest.
The client lies supine with both heels positioned according to the selected protocol.
Ask the client to lift into a bridge position.
Start timing or counting repetitions once the correct position is achieved.
Stop when pelvis height drops, control is lost, symptoms occur or the client chooses to stop.
Record time or repetitions and reason for stopping.
Record:
Version: double-leg or single-leg
Score type: hold time or repetitions
Side tested if single-leg
Hold time or repetitions completed
Foot position
Knee angle
Bridge height
Bench or box height if used
Tempo or cadence
Pain or symptoms
Cramping
Compensations
Reason for stopping
Retest date
A higher score generally suggests better hamstring-biased posterior-chain endurance under the chosen protocol. However, interpretation should consider setup, cramping, symptoms, pelvis control, fatigue and familiarity.
The most useful comparisons are:
Left versus right
Baseline versus retest
Single-leg compared with double-leg tolerance
Hamstring bridge compared with hip bridge performance
Symptom response across sessions
The single-leg bridge has published research support and emerging normative data, but results remain protocol specific. Double-leg bridge values are less standardised.
A simple practical field guide for hold-based testing is:
40+ seconds: strong current tolerance
20–39 seconds: moderate current tolerance
10–19 seconds: developing current tolerance
Under 10 seconds: low current tolerance
For repetition-based versions:
30+ valid repetitions: strong current endurance
15–29 valid repetitions: moderate current endurance
5–14 valid repetitions: developing current endurance
Under 5 valid repetitions: low current endurance
These are practical guide ranges, not universal norms. Use the client’s own baseline, side-to-side comparison, symptom response and exact protocol consistency as the primary benchmarks.
Reliability depends on consistent setup, foot position, knee angle, bridge height, tempo, side order, rest period, instructions and stopping criteria.
The single-leg bridge has been studied as a practical endurance test, but recent research also cautions that it should not be interpreted as an isolated hamstring endurance measure. It may still provide useful information about posterior-chain endurance and side-to-side tolerance when used consistently.
Validity should be interpreted cautiously. The test may help monitor hamstring-biased posterior-chain endurance, but it should not be used alone to diagnose injury risk, identify one muscle deficit or determine readiness.
Common errors include:
Changing foot position
Changing knee angle
Allowing pelvis drop
Allowing pelvis rotation
Pushing through the forefoot instead of the selected contact point
Counting poor-quality repetitions
Using inconsistent tempo
Ignoring cramping
Not recording side tested
Comparing double-leg and single-leg results directly
Continuing after form failure
Using one score to infer injury risk or readiness
Limitations include cramping, setup variability, fatigue, motivation, learning effect and contribution from multiple body regions.
The Hamstring Bridge Endurance Test can help professionals:
Monitor hamstring-biased posterior-chain endurance
Compare left and right sides
Track response to training
Record cramping or symptom response
Monitor fatigue tolerance
Compare posterior-chain endurance across bridge variations
Support decisions about exercise progression when combined with other findings
It is most useful when interpreted alongside hip bridge testing, hip thrust strength, leg curl strength, calf endurance, sprint exposure, running tolerance, lower-limb symptoms and movement quality.
Record:
Test name
Version: double-leg or single-leg
Side tested
Score type: hold time or reps
Hold time or repetitions completed
Foot position
Knee angle
Bridge height
Bench or box height
Tempo or cadence
Pain score
Cramping
Symptom location
Compensation
Reason for stopping
Retest date
Related strength, ROM and endurance results
Use the Measurz stopwatch for timed holds. Use the Measurz rep counter and metronome for repetition-based protocols. AR measurement can help document foot distance, setup and bench height. Inclinometer notes may help record pelvis or body-line position if required.
It measures hamstring-biased posterior-chain endurance during a bridge task.
No. It may involve the hamstrings, but it also includes glute, calf, pelvis and trunk control contributions.
Yes, for single-leg versions. Side-to-side comparison is one of the most useful parts of the test.
There is no universal score that applies to every protocol. Use baseline comparison, side-to-side comparison and retesting with the same setup.
Yes. Cramping, pain, fatigue, compensation and reason for stopping should all be recorded.
The Hamstring Bridge Endurance Test is best described as a hamstring-biased posterior-chain endurance assessment.
The primary score is hold time or valid repetitions.
The single-leg version allows useful side-to-side comparison.
The test should not be described as isolated hamstring endurance.
Setup consistency is essential for meaningful retesting.
Measurz can track time, reps, side, setup, symptoms, cramping, compensation and retest progress.
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.
Hides, J. A., et al. (2024). The Single Leg Bridge Test does not measure isolated hamstring endurance. International Journal of Sports Physical Therapy.
Worst, H., & Henderson, N. (2026). Establishing normative values and clinician assessment accuracy for the Single Leg Bridge Endurance Test. International Journal of Sports Physical Therapy, 21(1), 34–40.
Yamaguchi, T., et al. (2025). A practical assessment of hamstring muscle endurance and fatigue using the maximum-speed single-leg bridge test. Sports Medicine - Open.
