Share this Gif On Your Site (Copy the code below)
Envision marching but with your back on the floor. This is a rough description of the exercise which requires one to march while on a glute position. It helps in teaching one how to move the legs while ensuring the pelvis is stabilized.
Major Muscles Worked
- Glutes
- Hamstrings
Other Muscles Worked
- Lower Back
Marching Glute Bridge Guide
- On a mat, lie on your back with your hands beside your body and palm down, while bending your knees.
- Get into the glute-bridge position, which requires you to raise your hip to a point where the knees, hips, and shoulder are in a straight diagonal line.
- Now bend one knee in towards your stomach till your hips are at a 90-degree angle and alternate with the other. This motion looks like a march hence the name to the exercise.
- Repeat in 15 to 20 reps for three sets.
Trainer’s Tips
- You can keep your toes pointed upwards off the mat for more hip extension. However, if you have a back problem, keep both feet on the mat.
- Increase the pace of the marches.
- Hold your navel/abs in, in order to avoid any strains on your back and ensure hips are in full extension.
Benefits of Marching Glute Bridge Exercise
- Does not require any equipment to work with.
- Is less tiring as the body is in more movement in comparison to holding the glute position for a while.
- Excellent for strengthening your glutes.
