To Perform the Unilateral 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 (Fugure 1).
   
   
2. From this position lift one foot off the chair and push your opposite heel into the chair by contracting your hamstring muscles.  Next, lift your lower back 6-8 inches off the floor, hold for 2 seconds, then slowly lower your body back to the floor.  You can allow your back to lightly touch the floor but do not completely relax.
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   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 pelvis to twist as you raise and lower yourself towards the ground.
   
   
3. Perform as many repetitions as possible while maintaining perfect form, rest for 30 - 60 seconds, then perform a second set to failure.
   

Figure 1

Figure 3