To Perform the Bilateral Hamstring Bridge Exercise:

1. Begin lying on your back with you heels resting on a chair or bench and your hips and knees bent to 90 degrees (Figure 1).
   
   
2. From this position push your heels into the chair by contracting your hamstring muscles, and lift your lower back 6-8 inches off the floor (Figure 2).  Hold this position for 2 seconds, then slowly lower your body back down towards the floor.  You can allow your back to lightly touch the floor but do not completely relax.
   
   
3. To ensure proper form be sure to go slow – it should take 2 seconds to lift up, hold this elevated position for a full 2 seconds, then take a full 2 seconds to lower yourself back down.
   
   In addition, to ensure the medial and lateral hamstrings are both contributing to this motion, be sure to keep the toes pointing straight towards the ceiling for the entire exercise, and do not allow the knees to turn in or out as you raise and lower yourself towards the ground.
   
   
4. Perform as many repetitions as possible while maintaining perfect form, rest for 30 - 60 seconds, then perform a second set to failure.
   

Figure 1