Is doing the supine bridge stretch bad for your back?

The supine bridge is a great exercise for the gluteus maximus. While the glutes are the primary focus, the supine bridge works all thigh, hip, core and back muscles.

Set up

  1. Lie down on your back with knees stacked over your ankles, arms by your sides and feet flat on the ground.
  2. Elevate the hips off the ground and squeeze the glutes.
  3. Slowly lower the hips back down and repeat the exercise.
Supine bridge stretch example

Benefits

  1. Strengthen and tones the body. The stretch can also be used in exercise classes such as a Pilates or barre class to help strengthen the glutes, legs, abdominals and lower back muscles.
  2. Builds muscular endurance. Your body is working a lot of big muscles when performing this stretch as an exercise. The exercise causes muscle contraction by holding the position and adding very few movements into the mix. As you progress by repeating this exercise, you’ll start to build greater muscular endurance.
  3. Helps with lower back and hip joint pain. This stretch allows you to strengthen and stretch the hip and lower back muscles which can help alleviate pain in those areas.

Please do this pose with caution. Ask your physician or physical therapist if supine bridge is okay for your back.

Learn more about treatment options for neck and back pain at OrthoIndy