Posted on 26 Dec 2011 22:09
The supine bridge is used to the glues and hamstrings for hip extension and the entire core musculature for stability. It is sometimes called a "glute bridge" to emphasize the role of glute activation. The body is raised from a hook-lying position to a bridged position primarily through the action of the gluteus maximus.
Although this is a basic exercise, many may have a hard time achieving the bridge position using only the glutes and hamstrings and instead rely on lumbar extension. Differentiating lumbar and hip extension is a basic requirement of this exercise and all strength training. Those who have trouble isolating hip extension may wish to start with the Cook Hip Lift.
The supine bridge can be used as part of a dynamic mobility warm up, although it is not a mobility exercise per se, it does help "mobilize" and activate the hip musculature. It is used to activate and warm up the glutes and facilitate hip extension. For this purpose, perform 8 to 12 repetitions
It can also be used as an isometric hold for core stability and also for the purpose of activating the glutes and training hip extension. For this purpose, perform timed holds in the top position, for 30 seconds to one minute.
Glute activation, hip extension, core stability
1. Lie on back in hook-lying position.1 Lift your toes off the floor so that your heels only are planted.
2. Using the glutes, not the lumbar spine, raise your hips toward the ceiling so that your body is in a straight line from your knees to your hips to your shoulders. Do not overextend beyond this point or you will hyper-extend the lumbar spine.
3. Squeeze your glutes tightly and either for a short pause and do 8 to 12 repetitions, or a longer hold of 30 seconds to one minute, depending upon how the exercise is used, as explained above.
Advanced One-Legged Supine Bridge
1. Begin in the hook-lying position, as above.
2. Raise and extend one leg so that the leg is in line with the working leg.
3. Slowly raise your hips and perform the same movement above except using only foot on the floor.