The supine glute bridge is a simple yet effective exercise that targets your glutes, hamstrings, and core. It’s great for improving lower body strength, enhancing stability, and reducing lower back pain. Here’s how to do it correctly:
How to Perform the Supine Glute Bridge
- Set Up
Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart. - Engage Your Core
Press your lower back into the floor to activate your core muscles. - Activate Your Glutes
Before lifting, contract your glutes to engage them properly. - Lift Your Hips
Push through your heels and raise your hips toward the ceiling. Your body should form a straight line from your knees to your shoulders. - Squeeze at the Top
At the top of the movement, squeeze your glutes without overextending your lower back. - Lower and Repeat
Lower your hips back down to the floor in a controlled motion. Repeat for the desired number of reps.
This move can be added to warm-ups, strength training routines, or rehab programs. Give it a try to fire up your glutes and strengthen your posterior chain!