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Supine 90/90
Exercise Library > Supine 90/90
How To Do Supine 90/90 Exercises
Supine 90/90 refers to the position of being supine (lying on your back) with your hips and knees both bent to 90º.
This position allows individuals to safely and effectively challenge their core muscles to keep the back flat on the ground while moving their arms or legs. The exercises below build core awareness and stability required for a multitude of daily activities involving core strength, such as floor or bed mobility.
Here are three options to get you started with Supine 90/90.
Level 1:
Alternating Arm Extension
Level 2:
Alternating Leg Extension
Level 3:
Alternating Arm & Leg Extension
Level 1
Alternating Arm Extension
Laying on your back with hips and knees both bent to 90º, reach a single arm overhead while keeping your core engaged and low back flat on the floor. Alternate lifting each arm overhead one at a time.
Level 2
Alternating Leg Extension
Laying on your back with hips and knees both bent to 90º, reach one leg at a time toward the ground while keeping your core engaged and low back flat on the floor. Reach the leg as far as possible without the back lifting from the floor.
You can keep the reaching leg bent to 90º (easier, as seen in the video demonstration) or straight (harder, as seen in the photo above).
Level 3
Alternating Arm & Leg Extension
Laying on your back with hips and knees both bent to 90º, extend both an arm and the opposite leg while keeping your core engaged and low back flat on the floor. Reach as far as possible without the back lifting from the floor.
🟢 What You Should Feel:
Muscles working in your core and front of the hips to keep the core stable and low back flat on floor.
🔴 What You Shouldn’t Feel:
Low back lifting off the ground; pain in the back, legs, or arms
📶 Progression Criteria:
Progress to the next level or add resistance when you can complete 10 reps on each side without pain or fatigue.
More Variations & Progressions
For an additional challenge, consider moving both arms or both legs together, which will make it more difficult to keep the low back flat on the ground.
If moving arms or legs is too difficult, consider a static hold of the supine 90/90 position. Keep the core engaged and back flat while continuing to breathe.
Remember to consult with your individual doctor or physical therapist with specific questions or concerns regarding exercise.
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