Last Updated on June 10, 2016 by Michael Brockbank
After the amount of activity I had yesterday, I realized that I need an exercise that can work on key points of my core. Bending over to T-up a golf ball and spending a bit of time on my bike made my glutes and hamstrings scream at me today. So, here is my answer to that weakness in both of those areas: the Glute Bridge March. This is a bit more difficult, but works out more muscle groups as a whole.
Why Am I Adding the Glute Bridge March to My Exercises?
The Glute Bridge March is more grueling than many of the other exercises I like. It puts more strain on various muscles including the areas I want to work on. Although it’s going to take more effort to work everything, it’s the generalization of the workout that I like.
Muscles Worked
Instead of working on just the glutes or hamstrings, this exercise takes things a bit further. Although it doesn’t have back work that I am also in need of, it does concentrate on many core muscle groups as well as the legs. In the Glute Bridge March, you’ll work on firming:
- Glutes
- Abs
- Hamstrings
- Hip flexors
- Quads
Focus of the Activity
This exercise is centered around repetitions of lifting your legs in a marching-like motion. However, the activity of keeping yourself in a bridge position is what puts work on the glutes. The longer you hold the position, the better off you’ll be. When tracking this exercise for setting goals, use the number of repetitions you perform instead of time.
Lifting each leg is going to put pressure on your abs as well as the muscles in the legs. This is partially due to the balance you’ll need to keep on one leg while keeping your butt off the ground.
How to Do This Exercise
This is considered an intermediate-level workout. If you’re a beginner, don’t expect to achieve high repetitions. Remember, any activity you do beyond your regular routine is to your benefit. Even if you did 10 repetitions today as a beginner, that’s more than you did yesterday.
- Lay down flat on your back with your arms at your sides.
- Place you feet flat on the ground with your knees up.
- Lift your butt up off of the floor to form a straight line from your knees to your shoulders.
- Now, lift your left knee up to your chest. Hold it there for a brief moment or two and put your foot back down.
- Lift your right leg in the same manner. This is one repetition.
Some experts would rather have you make fluid marching motions with your legs without holding the position. This may be the best way to go if you’ve never done these before. Personally, I hold the leg up for a second or two and put more strain on the muscle groups in the process.
If you can’t get your knees up to your chest, get them as far as you can. Not everyone is going to have the same skill when it comes to various exercises, and you don’t want to hurt yourself trying to put your body in positions you’re not used to. Over time, exercises like this will become easier to do. Set yourself some reasonable goals and strive to surpass your own numbers.
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