This exercise involves lying on your back with your knees bent and feet flat on the ground. You then lift your hips up towards the ceiling while keeping your core engaged and alternate lifting one foot off the ground at a time, as if marching in place. This targets the glute muscles and helps improve hip stability and strength.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens the glute muscles
- Improves hip stability
- Helps prevent lower back pain
- Can improve athletic performance in activities such as running and jumping
- Can be done with minimal equipment and in a small space
How to perform
- Start by lying on your back with your knees bent and feet flat on the ground.
- Engage your core and lift your hips up towards the ceiling, creating a bridge position.
- While maintaining the bridge position, lift one foot off the ground and bring your knee towards your chest.
- Lower your foot back down to the ground and repeat with the other leg.
- Continue alternating legs for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Abs
Primary