Supine

Definition

Supine is a body position in which a person lies face up with the back contacting the surface. It is the opposite of prone, which is lying face down. In the supine position, the posterior surface of the body faces the ground and the anterior surface faces upward.

The supine position is used as a starting or working position for many exercises targeting the anterior chain, core, and glutes. Common supine exercises include the bench press, glute bridges, hip thrusts, leg raises, dead bugs, floor presses, and pull-overs.

Relevance to HYROX^®

The supine position is used primarily in HYROX^® training rather than during the race itself. However, several supine exercises are foundational for developing the strength and stability needed at HYROX^® stations.

Glute bridges and hip thrusts performed in the supine position develop the gluteus maximus, which is the primary hip extensor for running, sled pushing, and the upward drive during wall balls and lunges. The supine dead bug exercise builds core stability and coordination between the trunk and limbs, transferring directly to maintaining posture during fatiguing station work.

Supine floor presses and bench presses build the pressing strength needed for fast prone-to-standing transitions during burpee broad jumps. Supine leg raises and bicycle variations build hip flexor endurance for running stride recovery.

Although athletes do not spend time supine during a HYROX^® race, the strength qualities developed through supine exercises are among the most transferable to race-day performance.

Key Details

• Position: Lying face up, posterior surface on the ground
• Opposite position: Prone (lying face down)
• Common supine exercises: Glute bridges, hip thrusts, bench press, floor press, dead bugs, leg raises, pull-overs
• HYROX^® training applications: Glute development (sled push, running), core stability (all stations), pressing strength (burpee transitions)
• Muscles commonly trained supine: Glutes, hamstrings, pectorals, anterior core, hip flexors

Training Tips

Include supine exercises in your HYROX^® training program for targeted muscle development. Glute bridges or hip thrusts (3-4 sets of 8-12 reps) are among the most effective exercises for building the hip extension strength needed for running and sled work. Dead bugs (3 sets of 10 per side) develop the core stability and limb coordination that maintain posture under fatigue.

For pressing strength, supine floor presses are particularly useful because they limit range of motion to the most applicable range for pushing up from the ground during burpee broad jumps. Use ROXBASE to track improvements in sled push and running times as you build supine glute and core strength.

Related Terms

Supine is the opposite of prone. Supine exercises target the anterior core and develop posterior chain strength through hip bridges. Extension of the hips is a primary supine exercise movement.

FAQ

What supine exercises are most useful for HYROX^® training?

Glute bridges and hip thrusts are the highest-value supine exercises for HYROX^®, developing the hip extension power needed for running and sled work. Dead bugs build core stability for all stations. Floor presses develop pressing strength for burpee broad jump transitions.

Is the supine position used during a HYROX^® race?

Athletes do not typically hold a supine position during a HYROX^® race, but they briefly pass through it if they fully extend onto their back during burpees (depending on technique). The primary value of supine exercises is in training, where they build the strength and stability that transfer to race-day performance.