Why your hamstrings cramp during bridges (and how to fix it)

You’re lying on your back, feet planted, ready to fire up those glutes with some pelvic curls or bridges. You lift your hips… and suddenly your hamstrings immediately seize up with the most awful cramp.

Sound familiar? You’re not alone.

Hamstring cramping during glute bridges is one of the most common frustrations people experience with this otherwise excellent exercise (and one of my favourites!)

Let’s dive into why this happens and what you can do about it.

Understanding the Problem

The glute bridge is designed to target your gluteal muscles, but your hamstrings also play a supporting role in hip extension, AND in tilting the pelvis in our pelvic curl. When your hamstrings cramp during this movement, it’s usually because they’re taking over work that your glutes should be doing. Your body is cleverly compensating, and your hamstrings are doing waayyy more work than they should.

Why Do My Hamstrings Cramp During Glute Bridges?

Glute Inactivation 

Many of us spend hours sitting each day, which can lead to underactive, “sleepy” glutes. When you attempt a glute bridge with inactive glutes, your hamstrings jump in to compensate for the missing muscle power. This overload can quickly lead to cramping.

Foot Position 

If your feet are too close to your body, you place your hamstrings in a mechanically disadvantaged position where they’re shortened and doing more work than necessary. This increases the likelihood of cramping. On the other hand, if you place your feet too far away from your bottom your hamstrings may want to cramp too. Have a play around with your foot position, use your heels, and see how this feels in your body.

Dehydration and Electrolyte Imbalance 

Muscle cramps can also result from inadequate hydration or low levels of key electrolytes like potassium, magnesium, and sodium. If your hamstrings are already working overtime, these deficiencies make them even more prone to cramping.

Muscle Fatigue or Weakness 

If your hamstrings are fatigued from previous exercise or simply undertrained, they’re more susceptible to cramping when asked to help with hip extension.

How to Prevent Hamstring Cramps During Glute Bridges

Activate Your Glutes First 

Before jumping into glute bridges, spend a few minutes waking up those glutes with activation exercises like clams, glute squeezes, prone or all fours leg lifts or bent knee hip abduction. This primes your glutes to do the work they’re supposed to do.

Check Your Form 

Foot placement matters. Position your feet so that when your hips are lifted, your shins are roughly vertical. Your feet shouldn’t be too close to your glutes. Experiment with different positions to find what allows you to feel the work in your glutes rather than your hamstrings.

Focus on the Mind-Muscle Connection 

Consciously think about squeezing your glutes at the top of the movement. This mental focus can help ensure you’re recruiting the right muscles for the job.

Stay Hydrated 

Drink adequate water throughout the day, not just during your workout. Consider whether your diet includes enough electrolyte-rich foods, or talk to a healthcare provider about supplementation if cramping is a persistent issue.

Strengthen Gradually 

If you’re new to glute bridges or returning after a break, start with easier variations and build up gradually. Your muscles need time to adapt to the demands you’re placing on them.

Stretch and Mobilize 

Tight hamstrings or hip flexors can affect your ability to perform glute bridges correctly. Regular stretching and mobility work can help improve your movement patterns.

What to Do When Cramping Happens

If you feel a cramp coming on during a glute bridge, stop the exercise immediately. Gently stretch the cramping muscle by extending your leg and flexing your foot toward your shin. Massage the area and walk around once the acute cramping subsides.

The Bottom Line

Hamstring cramping during glute bridges is usually a sign that something needs adjustment, whether that’s your form, your glute activation, or your overall muscle conditioning. By addressing these factors systematically, you can make glute bridges the effective, glute-focused exercise they’re meant to be—without the painful interruption of hamstring cramps.

Tried all this and want my eyes on you to help? Try one of my bespoke small group or private sessions or find lots of glute strengthening videos on my IBP Online Studio - use CODE - BFRIDAY to get a whopping 60% off in my biggest Bright Friday sale.