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Home > Exercises > Supine Bridge

Supine Bridge

Setup

  1. Lie flat on the ground face-up
  2. Bend both knees to a right angle (90 degrees) such that your feet are flat on the floor
  3. Put a pillow between your knees
  4. Extend one leg until its straight and pointing up into the sky at a 45 degree angle
  5. Lay both arms at your sides, palms down and flat on the ground

Execution

  1. Lift your pelvis by firing your glutes, hamstrings, and lower back muscles until your body forms a straight line from your shoulders to your knees
  2. Ease your pelvis back down until your butt just barely touches the floor and repeat for the desired repetitions

supine bridge action

Tips

  1. Lightly contract your abdominal muscles to ensure your lower back is flat against the ground prior to beginning the exercise.  This shape of your lower back (and the light contraction of your abs) should remain constant throughout the exercise.
  2. You can also do this exercise double-legged.
  3. You can also do a “marching” form of this exercise where you raise one knee and then the other repeatedly.  This also teaches balance.

double-legged supine bridge

Background
One of the first exercises a physical therapist will teach you for lower back pain and dysfunction is the “supine bridge.”  The double legged supine bridge is so easy I don’t think it’s of much benefit.  This single-legged bridge is twice the load and teaches you balance. 

The guy in this video is a bit hyperextended. Don't go up quite that far. We want a straight line. This is not an upper back erector exercise.

Further Reading: Related Floota.com Articles

  1. Knee Pain and Knee Popping
  2. Superman Exercise
  3. ITB Syndrome

Last Updated: 6/7/2011
Originally Posted: 4/7/2008