How to Perform Supine Glute Bridges

ByMike Collins

Supine glute bridges (SGB) are one of the most effective exercises for working your lower body and firing up those glute muscles. With the right form and enough reps, you can see serious results in no time.

First, it’s important to check your form. Make sure you’re lying down flat on a yoga or gym mat, with the toes pointed forward and the feet slightly outside shoulder width apart. Keep the knees bent at a 90-degree angle, so that they’re in line with your hips and ankles. Avoid arching your lower back by pulling your belly button towards the spine, then lifting one foot off the floor while keeping it straight and slowly lifting your hips in a bridge position; like you’re forming a line between your shoulders and knees straight up to the ceiling. Hold this position, squeezing your glutes as tight as possible and breathing deeply before steadily returning to starting position.

Instructions

  1. Rise to the occasion! You’ll be starting this exercise in a supine position with your feet firmly planted on the floor and your shoulders resting comfortably on the ground.
  2. Lay down your foundation, like a master builder: draw your belly button in towards your spine and brace your abs as if you were about to get punched in the stomach.
  3. Burst forth from your base and drive with your heel, propelling your hips up towards the sky like a rocket taking off to explore new galaxies!
  4. Keep drawing those shoulder blades together and down into your back pockets, making sure that your chest doesn’t collapse downward.
  5. Give your glutes a generous squeeze at the top and hold for 1-2 seconds before gently lowering your hips back to the start.
  6. Now go ahead, build that posterior chain like a pro! Your body will thank you later. 🙂

It’s essential that each rep is done mindfully, with perfect posture – short-cuts will negatively affect how much muscle activation you can achieve during the exercise. Doing SGB regularly will help build strong glutes muscles over time but it’ll also give you a full body workout due to its challenging nature; from increased balance throughout both legs to greater core strength as well as improved hip mobility and flexibility – all of these benefits mean better overall physical performance for every day activities!

When beginning an SGB routine start by aiming for 15 reps per set – that way you can focus on each movement without tiring too quickly or struggling with form mistakes throughout the exercise which may lead to injury. Most importantly, listen to what your body is telling you; if something feels wrong stop doing them immediately until either discomfort subsides or until consulting an expert/physio (if necessary). As long as correct form is maintained during each repetition, more sets can be added into any routine according to fitness abilities – this should be done with caution however because SGBs pack quite a punch!

Supine glute bridges are among some of the best exercises you can do for toning up those lower half muscles and improving overall strength on all fronts. Not only are they great fun but they also make for superior fitness gains when done correctly – always keeping safe posture in mind first & foremost! So grab yourself some suitable equipment, learn proper technique & go get bridging like there’s no tomorrow!