There are many exercises that you can incorporate into your fitness program. Some are "multi-tasking" exercises because you work more than one muscle group at a time in a single exercise. You can also refer to some of them as functional exercises. The supine bridge with alternating knee extension is one of these. This exercise works your glutes, hamstrings, erector spinae, transverse abdominus, rectus abdominus, adductors and your quadriceps. It helps you work on stability and strength as these muscles work together.
Supine Bridge With Alternating Knee Extension
Step 1
Lie on an exercise mat. Bend your knees and place your feet flat on the floor about hip-width apart. Arms rest at your sides.
Step 2
Exhale and lift your hips off the floor. Raise them until you form a straight line from your knees through your hips to your shoulders. Hold the contraction by tightening your glutes and abs.
Step 3
Keep your thighs parallel to each other and slowly extend your right leg. Maintain a steady body position and move with control. Slowly set your right leg back on the floor.
Step 4
Lift your left leg off the floor, extending the knee. Slowly set the foot back down in a controlled manner.
Step 5
Continue alternating your legs with your hips off the ground. Do one to three sets of eight to 12 repetitions. Rest 60 to 90 seconds between multiple sets.
Tips and Warnings
- Start with a basic bridge with both feet staying on the ground if you are new to this exercise. For increased challenge you can do a supine bridge and keep one leg extended. Lift and lower your hips using just one leg for all of your repetitions and then repeat with the other leg on the floor. Add this exercise in with your core training or as part of a lower body exercise routine.
- Do not lift your hips as high as you can. This will arch your back and make stabilizing your body more challenging. Avoid dropping or rotating your hips during the exercise; keep them steady. Stop exercising if you feel pain of any kind.
Things You'll Need
- Exercise mat
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