Today I want to share glute bridge marches.
Here’s how I do them.
This exercise really challenges the glutes and focuses on building rotary stability. The goal is to keep the hips extended while you avoid swaying or shifting from side to side. The torso stays steady throughout the set and the only motion comes at the legs.
You don’t need to use a barbell, and in fact, I would highly recommend starting with just bodyweight as it’s quite challenging as it is. That being said, I like the barbell because:
1. It makes it more challenging if need be.
2. It gives you instant feedback about if you’re keeping the pelvis stable. If you are, the bar will stay steady. If you aren’t, it will start to tip. Simple as that.
If the barbell is too heavy, you could get a similar effect using a light pole like a broomstick or a piece of PVC pipe. At first you’ll probably notice that the bar shifts all over the place and it’s very hard to stay stable, but in time, the goal is to get to where it does move at all.
I’ve often seen this done where the non-working leg is bent and the hip flexes up a lot more than I’m doing in the video above. Like this:
I prefer straightening the leg and raising it as little as possible to still be able to stabilize the bar. When doing it unweighted, you can actually keep the femur of the non-wrking leg right in line with the femur of the working leg, but with the bar you have to raise the non-working slightly to keep the bar from rolling, but try to minimize it as much as possible. Straightening the leg makes it harder by increasing the lever length, and minimizing hip flexion seems to keep more of the stress on the glutes as opposed to the hip flexors. For more on that, read this great post from Mike Reinold.
You could do these unweighted at the start of the workout more as a glute activation exercise, or at the end of a lower body session to really fry the glutes.
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