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Exercise: Supine Back Bridge | Glute Bridge

This Yoga (Dwi Pada Pitham) exercise targets the muscles of the posterior kinetic chain, particularly the muscles of the deep lumbar spine, the Gluteals, the Hamstrings and abdomen.  This exercise can be performed as part of a warm-up or cool-down protocol, a lumbar / pelvic stability program, or as part of a back rehab program.

Have you tried this exercise? Share your training experience with us.

Primary Muscle Groups: Gluteus Maximus and Minimus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Medialis Obliquus) Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus), Gastrocnemius / Achilles complex, muscles of the deep back and pelvis.
Technique Ques: The athlete begins this exercise by lying on their back (supine position).  Before the athlete lifts the body off the floor, the athlete rolls the pelvis inwards, so that the lumbar spine flattens.  In this activation of the abdominal wall, the athlete then proceeds to hold this position while pushing the buttocks as high as possible. 
The athlete should attempt to hold this position for a brief moment, and then return to the mat / floor.
Options for Exercise Progression: Progressions for the Back Bridge can include increasing the number of repetitions, sets, or by increasing the duration of the bridge hold.

Variations of the Back Bridge Exercise:

Marching Back Bridge
Iso-Lateral Back Bridge
Back Bridge with Stability Ball
Marching Stability Ball Back Bridge


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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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