Elevated Glute Bridge March

HipPosterior Chain
Written By David Song

ELEVATED GLUTE BRIDGE MARCH

This is an advanced version of the GLUTE BRIDGE exercise. Start by laying on your back with your feet elevated by a bench, set of stable chairs, or sofa with your knees bent to 90 degrees. Raise your pelvis off the floor while maintaining a neutral spine. To keep the spine neutral brace the core prior to raising the hips. Maintain the top position and lift one foot off of the bench and hold for up to 7-10 seconds and alternate.

Muscles Involved:

  • Gluteus Maximus

  • Hamstrings

  • Erector Spinae

  • Core

Related Conditions:

  • Glute Amnesia

  • Squat Warm Up

  • Acute Low Back Pain

  • Sacroiliac Joint Syndrome

  • Hip Spine Syndrome

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