Supine bridge

Wisler Saint-Vil, MD
agosto 10, 2022
Achilles tendinitis, Back pain core strengthening, Core strengthening, Costochondritis/Rib contusion, Femoral Acetabular Impingement, Gluteus Medius Tendinopaty, Hip Flexor Strain / Iliac crest apophysitis, Iliopsoas Bursitis, Knee osteoarthritis, Patella Tendinitis/ Patellar subluxation, Patellofemoral Syndrome, Sacroiliac joint dysfunction

The Supine Bridge or Hip Thrust is an exercise that is performed lying on the back. It can be
considered both an anti-flexion exercise (since you are working on lumbar stability and hip
extension) and a glute activation exercise.
Step 1 – Tighten your abdominal and buttock muscles by pushing your low back to
the ground.
Step 2 – Raise your hips to create a straight line from your knees to your shoulders.
Then, squeeze your core and pull your belly button back toward your spine.
Step 3 – Hold for 25 to 30 seconds and lower the hips to return to the initial
position.
Repeat 8-12 times
3 sets in a row
Once-daily
5 days a week