Supine

Definition

Supine means lying on the back with the face upward. The back, or posterior surface, is toward the supporting surface and the front, or anterior surface, faces away from it. Prone is the opposite position: lying face down.

NCBI MeSH · Supine Position · NCBI Bookshelf · Anatomy, Patient Positioning

Exercises and training effects

Bench presses, floor presses, glute bridges, hip thrusts, dead bugs, pullovers and some leg-raise variations can be performed supine. “Supine” only describes their starting or working position. It does not by itself identify the muscles trained, the load, range of motion or adaptation, and it does not make those exercises uniquely transferable to running, sled work, lunges, wall balls or Burpee Broad Jumps.

NCBI MeSH · Supine Position · ACSM · 2026 resistance-training guidelines

HYROX^® context

The current HYROX^® race consists of eight 1 km runs and eight stations. None of its standard movements requires a supine position. In the Burpee Broad Jump, the chest must clearly touch the ground at the bottom; that is a face-down, prone position, not supine.

HYROX^® Singles Rulebook 2026/27

Programming

A supine exercise may be selected when it fits an athlete’s strength, skill, tolerance or rehabilitation goal. Exercise choice, load and volume should be individualized. There is no evidence-based universal “best” supine HYROX^® exercise or one fixed set-and-repetition prescription for every athlete.

ACSM · 2026 resistance-training guidelines

Use Repz to track improvements in sled push and running times as you build supine glute and core strength.

FAQ

What is the difference between supine and prone?

Supine means lying face up on the back. Prone means lying face down on the front of the body.

NCBI MeSH · Supine Position

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

No standard HYROX^® movement requires it under the current rules. The bottom of the Burpee Broad Jump is chest-to-ground and therefore prone, not supine.

HYROX^® Singles Rulebook 2026/27