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Challenge

31-Day Supine Bridge Challenge

31-Day Supine Bridge ChallengeThree woman doing yoga in a gazebo.A shelf of different products offered by Rollettte Chiropractic.A client at Rollette Chiropractic receiving an adjustment.

The supine bridge is a great exercise for the gluteal muscles. While the glutes are the primary focus, the supine bridge also works all thigh and hip muscles (e.g. hamstrings, quadriceps, etc), and even the abs.

Calendar

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Instructions

Below are listed step-by-step instructions for two different versions of the Supine Bridge. If you'd like to see the Supine Bridge in action, see the demonstration video at the bottom of this page.

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Supine Bridge

You'll need a balance disc (wobble cushion) to perform this version of the Supine Bridge exercise. If you don't have a balance disc at home, follow the instructions for the Modified Bridge.

  • Lie down on your back with your knees bent at 90-degree angle and your feet flat on the balance disc.
  • Keeping your hands on the ground and your feet on the balance disc, push your hips into the air and “squeeze” the glutes and abs.
  • Exhale and slowly lower your hips back to the ground; repeat.

Modified Bridge

  • Lie down on your back with your knees bent at 90-degree angle and your feet flat on the ground.
  • Keeping your hands on the ground and your feet flat on the ground, push your hips into the air and “squeeze” the glutes and abs.
  • Exhale and slowly lower your hips back to the ground; repeat.
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