Supine Floor Barre (Options: Heels-to-Ceiling Lift, Scissor Beats)

This series of exercises works the three areas of the gluteus muscles. In most cases it's only the gluteus maximus that's worked. This series will also work the medius and minimus muscles.

Step by step instructions

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Exercise Steps 1

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Lie facedown on the mat with your hands stacked under your forehead and your knees bent.

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Exercise Steps 2

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Squeeze your knees together and lift your heels to the ceiling while keeping your hips on the floor.

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Exercise Steps 3

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Lower the legs back to the floor.

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Exercise Steps 4

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Rotate your heels together and knees apart and lift to the ceiling.

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Exercise Steps 5

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Lower your legs to the floor.

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Exercise Steps 6

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Straighten your legs and lift them off the floor.

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Exercise Steps 7

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Crisscross your heels and thighs.

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Exercise Steps 8

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Lower your legs to the floor.

Mistakes and Tips

  1. To modify, reach your right hand to your right ankle and lift, then switch to your left side.
  2. Stretches the abdominals, spine, and quads.