Glute March

Description

How to Do Glute March

1. 1
   Setup

   Lie on your back with your knees bent, feet flat on the floor about hip-width apart, and arms resting by your sides.

2. 2
   Setup

   Engage your core and glutes to lift your hips off the floor until your body forms a straight line from your knees to your shoulders.

3. 3

   Maintain this elevated hip position and slowly bring one knee towards your chest until your thigh is roughly perpendicular to the floor.

4. 4

   With control, slowly lower your foot back to the starting position without letting your hips drop or shift.

5. 5

   Immediately repeat the movement with the opposite leg, alternating sides for the duration of your set.

Tips

• Focus on keeping your hips level and stable throughout the entire movement, avoiding any side-to-side rocking or dropping as you lift each leg.
• Initiate the hip lift by squeezing your glutes, not by pushing off your feet or arching your lower back.
• Control both the upward and downward phases of the leg movement to maximize muscle engagement and improve stability.
• Breathe deeply; inhale as you lower your leg and exhale as you bring your knee towards your chest to help stabilize your core.

Common Mistakes

• ×Hips dropping or rocking: Prevent your hips from dropping or rocking side-to-side by actively bracing your core and driving through the heel of your grounded foot.
• ×Arching the lower back: Avoid arching your lower back by maintaining a neutral spine and engaging your glutes to lift your hips, not your lumbar extensors.
• ×Rushing the movement: Perform each leg lift slowly and with control to fully engage the target muscles and improve hip stability.