How to perform Bodyweight Glute Bridge March with proper form
Starting Position:
- Lie on your back on a mat or flat surface.
- Bend your knees, placing your feet flat on the ground, hip-width apart.
- Arms rest at your sides or can be placed on your lower abdomen for added engagement.
Execution:
- Lift your hips off the ground into a bridge position by pressing your heels into the floor.
- Engage your glutes and core to maintain stability.
- From the bridge position, lift your right leg off the ground, bringing your knee toward your chest without dropping your hips.
- Lower the right leg back down to the starting position while maintaining the bridge.
- Repeat with the left leg, lifting it towards your chest and lowering back down.
- Continue alternating legs in a controlled manner, ensuring your hips remain lifted and stable throughout.
Tips for Proper Form:
- Keep your shoulders relaxed and pressed into the ground.
- Avoid arching your back; keep a neutral spine throughout the movement.
- Focus on squeezing your glutes as you lift and lower each leg.
- Move slowly to maintain balance and engage the correct muscles.
Common Mistakes:
- Letting the hips sag; ensure they stay elevated.
- Moving too quickly, which reduces the effectiveness.
- Overarching the lower back; maintain a neutral spine.
By following these guidelines, you can perform the Bodyweight Glute Bridge March effectively and safely.
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