Strength Endurance Test: Hamstring Raise Test

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.

Quick Summary

• 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

Equipment Required

• 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

Step-by-Step Protocol

1. The client lies on their back on a mat.
2. Both heels are placed on the floor, bench or stable support, depending on the chosen protocol.
3. Knee angle is standardised. A more extended knee position generally increases hamstring demand.
4. Arms are placed in a standardised position, such as across the chest or relaxed on the floor.
5. Explain the valid repetition standard before starting.
6. The client lifts the pelvis by pressing through both heels.
7. The pelvis rises until the trunk and thighs reach the required endpoint.
8. The client lowers under control to the start position.
9. Continue at a consistent cadence until task failure.
10. Stop when the client cannot achieve adequate height, loses pelvic control, uses excessive compensation, reports intolerable symptoms or chooses to stop.
11. Record total valid repetitions.

Scoring and Interpretation

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.

Normative Data, Benchmarks or Reference Values

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

Practical Field Guide

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

Reliability and Validity

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 and Limitations

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

Practical Applications

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

How to Record This in Measurz / MAT

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.

Related Tests or Internal Links

• 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

FAQs

What does the Hamstring Raise Test measure?

It measures posterior-chain endurance during a hamstring-biased bridge raise.

Is this the same as a hamstring bridge test?

Yes, it is commonly performed as a double-leg hamstring bridge endurance test.

Is it easier than the single-leg version?

Yes. The double-leg version is usually easier and may be useful before progressing to single-leg testing.

What is a good score?

This depends on protocol and client context. Around 30–40+ controlled repetitions may suggest good to excellent field endurance, but setup matters.

Can this test diagnose hamstring injury?

No. It can support posterior-chain endurance assessment, but it does not diagnose hamstring injury or identify the exact cause of symptoms.

What if the client cramps?

Record cramping and when it occurred. Cramping is useful context and may be the reason for stopping.

Should this be done to a metronome?

A metronome can improve repeatability. If used, record the cadence.

Should I test single-leg as well?

If side-to-side comparison matters, yes. The double-leg version can hide asymmetry.

Key Takeaways

• 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.

References

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.