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CORE: "Supine" Bridge (Face Up)

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Supine Bridge (Face Up)-Both Feet On Ground
Keep hips UP--no sagging!

  1. Align feet under knees close to hips.

  2. Drive hips up until you have a straight line from your knees to shoulders.

  3. Keep weight on shoulders & off neck.

  4. Draw navel into spine then brace core.

  5. Keep a straight line posture as you hold the bridge.

Exercise Figure Tips: Maintain a "straight line" from your knees all the way to your shoulders.  Don't let your butt & hips sag or push them forward or back.  Hold 5-30  seconds.

  • If you can't keep a straight line then your core is weak and you won't be able to do 5-30 seconds. Try just lifting into the bridge long enough to stabilize in a good straight posture then go down and rest.  Come back up and bridge again when you are safely able.  The stronger you get, the longer and better you will be able to bridge.

  • Option: To increase challenge extend one leg like pictured below.  ONLY extend leg if you can maintain bridge with hips elevated. If your hips drop as soon as you extend one leg then you are not ready and need to bridge with BOTH feet on the ground.

Supine Bridge with Leg Extension
Supine Bridge with Leg Extension--Keep hips up!

Exercise Figure Prone Bridge (Face Down)

Exercise Figure Side Bridge (Both Sides)

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 3.7.08)

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