Supine Bridging
Supine bridging focuses on strengthening the glutes, hamstrings, and core by lifting the hips off the floor without putting unnecessary strain on your spine.
How to Perform
1Lie flat on your back on a comfortable mat. Legs can be extended. Arms resting at your sides.
2Bend both knees to about 90°, feet flat on the floor hip-width apart. Tighten your abdominals and squeeze your glutes to prepare.
3Press through your heels and slowly lift your hips until your body forms a straight line from shoulders to knees. Keep your back flat, no arching.
4⏱ Hold 10sHold the peak position, Slowly lower hips back to the floor in a controlled manner. Repeat.
🔁 Repeat this exercise 5 times
Muscles Targeted
The main muscles of the buttocks.
The muscles at the back of the upper thigh.
The muscles along your spine that help maintain your posture during the reach.
Muscle co-contracts with the core to support pelvic stability.
Stabilize the pelvis and lumbar spine throughout the movement.
Helpful For
Strengthening posterior muscles to reduce lumbar strain.
Improving stability and reducing SI joint stress.
Reactivating and strengthening the pelvic floor muscles.
Highly useful in recovery protocols for ACL tears
Benefits
- Reduces Lower Back Pain: Strengthens stabilizing muscles around the lumbar spine.
- Improved Posture: Corrects anterior pelvic tilt and aligns the hips properly.
- Better Mobility: Enhances hip extension range of motion for daily activities.
- Glute Activation: Re-engages glutes weakened by prolonged sitting.
Precautions
- Use slow, controlled movements. Avoid jerking or using momentum.
- Do not hyperextend the lower back at the top — keep a straight line.
- Never hold your breath. Exhale as you lift, inhale as you lower.
- Keep your knees aligned. Avoid letting them collapse inward.
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