Hip
Glute Bridge March
Get the glutes to lift the hips so the hamstrings and low back stop covering.
6 marches per side
Floor
Why we use it
The glutes should lift the hips. If they do not, the hamstrings and low back take over.
Start here
Lift the hips until ribs and pelvis make one line. March one knee toward the chest without dropping a hip.
How to
- 1Lie on your back, knees bent. Lift the hips until ribs and pelvis make one line. Do not over-arch.
- 2March one knee toward the chest without dropping that hip.
- 3Push the floor away with the standing heel.
Feel for
A straight line from ribs to knees. Belt line level. Pressure in the standing heel.
Breathing
Breathe out as you march the knee.
Do this
- — Push the floor away with the standing heel.
- — Keep the belt line level — a glass of water on the pelvis.
- — Breathe out as you march.
Common mistakes
- — Over-arching to get “higher.”
- — The marching hip drops and the standing knee caves in.
Regression · Progression
Easier: Two-leg bridge hold, 20 seconds. No march.
Harder: Single-leg bridge, 3-second holds.