The Glute Bridge March is a variation of the traditional Glute Bridge exercise that adds an element of core stability and balance. This exercise targets the glutes, hamstrings, and core muscles, helping to improve strength, stability, and coordination.
How to perform
To perform the Glute Bridge March, follow these steps:1. Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
2. Engage your core muscles by drawing your navel towards your spine.
3. Press through your heels and lift your hips up towards the ceiling, creating a straight line from your shoulders to your knees.
4. Hold this position at the top of the bridge.
5. Lift your right knee towards your chest, while keeping your hips level and stable.
6. Lower your right foot back to the floor.
7. Repeat with your left knee, alternating legs in a marching motion while maintaining proper form.
8. Continue marching for 10-12 repetitions on each leg.
To intensify the exercise, you can hold a small resistance band around your thighs, just above the knees. This will add an extra challenge for your hip abductors and glutes.
Remember to maintain proper form throughout the exercise, keeping your core engaged and hips level. You should feel a strong contraction in your glutes and core muscles as you perform the movement.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.