Strength Endurance Test: Single-Leg Hamstring Raise Test

Hamstring endurance is important for sprinting, running, jumping, deceleration, field sport, gym training and repeated hip-extension loading. The Single-Leg Hamstring Raise Test provides a practical way to assess hamstring-biased posterior-chain endurance using minimal equipment.

The result should be interpreted as a lower-limb endurance and capacity measure, not as a standalone diagnostic tool or an isolated hamstring strength test. Stronger interpretation comes from baseline comparison, side-to-side comparison, symptoms, movement quality and related strength or functional tests.

Quick Summary

• Test name: Single-Leg Hamstring Raise Test
• Alternative names: Single-Leg Hamstring Bridge Test, Single-Leg Bridge Test, Single-Leg Hamstring Bridge Endurance Test
• Category: Lower-limb strength endurance
• Primary score: Number of valid repetitions
• Optional scores: Hold time, cadence, symptoms, pelvic control, reason for stopping
• Best suited to: Runners, field sport athletes, gym clients and lower-limb progress monitoring
• Key limitation: Foot position, knee angle, cadence, pelvic control and range standards strongly influence results

Equipment Required

• Exercise mat
• Bench, box or stable surface if using an elevated heel setup
• Stopwatch or Measurz stopwatch
• Optional Measurz metronome to standardise cadence
• Optional Measurz rep counter to count valid repetitions
• Optional Measurz AR measurement to document heel 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 side, repetitions, symptoms, compensations and retest comparison

Step-by-Step Protocol

1. The client lies on their back on a mat.
2. One heel is placed on the floor, bench or stable support, depending on the chosen protocol.
3. The working knee angle is standardised. A more extended knee position generally increases hamstring demand.
4. The opposite leg is held off the ground in a consistent position.
5. Arms are placed in a standardised position, such as across the chest or relaxed on the floor.
6. The client lifts the pelvis by pressing through the working heel.
7. The pelvis rises until the trunk and thigh 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 for each side.

Scoring and Interpretation

Record:

• Left repetitions
• Right repetitions
• Dominant and non-dominant side
• Side-to-side difference
• Test setup
• Heel position
• Knee angle
• Surface or bench height
• Cadence
• Pelvic control
• Hamstring, gluteal or low back symptoms
• Cramping
• Compensations
• Reason for stopping

A higher repetition count generally suggests better hamstring-biased posterior-chain endurance under that protocol.

However, interpretation should consider:

• knee angle
• heel distance from pelvis
• bench height
• cadence
• pelvic control
• body mass
• cramping
• symptoms
• fatigue
• previous exposure to the exercise
• whether the same setup was used at retest

The test should not be interpreted as a pure hamstring isolation test. It also involves gluteal contribution, trunk control and pelvic control.

Normative Data, Benchmarks or Reference Values

Single-leg hamstring bridge research has reported clinically useful data, but universal norms remain limited and protocol-specific.

Research in Australian Rules football players has used the Single-Leg Hamstring Bridge Test to explore hamstring injury risk, and later studies have investigated criterion validity, reliability and relationships with isolated hamstring testing.

More recent evidence suggests the test is practical, but it does not measure isolated hamstring endurance perfectly. Therefore, the safest interpretation is that it assesses hamstring-biased posterior-chain endurance under a specific bridge protocol.

Useful comparison methods include:

• left versus right
• baseline versus retest
• relationship to hamstring symptoms
• relationship to sprinting, running or sport exposure
• relationship to isometric hamstring strength
• relationship to Nordic hamstring or hip-extension strength testing

Practical Field Guide

Use these broad ranges only when the same setup, knee angle, cadence and valid repetition standard are used:

• Excellent single-leg hamstring endurance: 30+ controlled repetitions each side
• Good: 25–29 repetitions
• Moderate: 15–24 repetitions
• Developing: 8–14 repetitions
• Low current hamstring endurance profile: under 8 repetitions

Side-to-side comparison is often more useful than a single universal cut-off.

A side-to-side difference greater than approximately 10–20% may be worth monitoring, especially if it aligns with symptoms, sprinting limitation, running fatigue, reduced confidence or related strength findings.

Reliability and Validity

The Single-Leg Hamstring Bridge Test has been studied as a practical field test for hamstring-biased endurance. Research suggests test-retest reliability can be acceptable when the protocol is standardised, but the test should not be assumed to replace isolated hamstring strength testing.

Reliability improves when:

• the same knee angle is used
• heel position is standardised
• bench or floor setup 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 intended use. The test may reflect posterior-chain endurance and capacity, but it is not a direct measure of isolated hamstring strength or eccentric hamstring force.

For a stronger profile, combine it with:

• isometric hamstring strength
• Nordic hamstring strength or endurance testing
• hip extension strength
• sprint exposure history
• hop tests
• running gait assessment
• lower-limb strength tests

Common Errors and Limitations

Common errors include:

• changing heel distance between tests
• using different knee angles
• allowing reduced pelvic height
• counting partial repetitions
• changing cadence
• pushing through the forefoot instead of heel
• allowing trunk rotation
• allowing the non-working leg to assist
• ignoring hamstring cramping
• comparing floor and elevated versions directly

Limitations include:

• not an isolated hamstring test
• gluteal and trunk contribution
• cramping may limit performance
• setup strongly affects score
• no universal repetition norms
• fatigue and cadence influence results
• symptoms may limit performance before true endurance failure
• not a standalone diagnostic test for hamstring injury

Practical Applications

The Single-Leg Hamstring Raise Test can help:

• assess hamstring-biased posterior-chain endurance
• compare left and right sides
• monitor progress over time
• support return-to-running progressions
• support sprint and field sport capacity profiling
• identify endurance differences after lower-limb training
• compare endurance with isometric strength findings
• monitor cramping, symptoms and movement quality

It is especially useful for clients involved in:

• running
• sprinting
• football
• soccer
• rugby
• hockey
• basketball
• athletics
• gym training
• field sports requiring acceleration and deceleration

How to Record This in Measurz / MAT

In Measurz / MAT, record:

• test name
• side tested
• repetitions
• setup variation
• heel position
• knee angle
• bench height or floor setup
• cadence
• pain score
• hamstring symptoms
• cramping
• pelvic control
• trunk rotation
• 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 heel distance, bench height or foot position. 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
• Nordic Hamstring Test
• Isometric Hamstring Strength
• Hip Extension Strength
• Single-Leg Calf Raise Endurance Test
• Hop Tests
• Running Gait Checklist
• Single-Leg Bridge Hold
• Deadlift Strength
• Single-Leg Sit-to-Stand

FAQs

What does the Single-Leg Hamstring Raise Test measure?

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

Is it the same as the Single-Leg Hamstring Bridge Test?

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

Should both sides be tested?

Yes. Side-to-side comparison is highly useful.

What is a good score?

This depends on protocol and client context. Around 25–30+ controlled repetitions may suggest strong endurance, but setup and client goals matter.

Can this test diagnose hamstring injury?

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

What if the client cramps?

Record cramping and the point it occurred. Cramping is clinically 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.

Is it a pure hamstring test?

No. It is hamstring-biased but also involves the gluteals, trunk and pelvis.

Key Takeaways

• The Single-Leg Hamstring Raise Test measures hamstring-biased posterior-chain endurance.
• It is practical, simple and useful for side-to-side comparison.
• Setup, knee angle, cadence and pelvic height strongly influence results.
• It should not be treated as an isolated hamstring strength test.
• Symptoms, cramping and reason for stopping should always be recorded.
• Measurz can track repetitions, cadence, setup, symptoms and retest progress.
• MAT strength tools can add related isometric hamstring and lower-limb strength data.

References

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

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.

Timmins, R. G., et al. (2023). Criterion validity and reliability of the single-leg hamstring bridge test. Journal of Science and Medicine in Sport.

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. https://doi.org/10.26603/001c.154592