High Bridge Hip March

HipCorePosterior Chain
Written By David Song

HIGH BRIDGE HIP MARCH

This exercise is used to strengthen the hip flexors in one leg while strengthen the hip extensors in the other leg and can be used as part of a running strength program. Bridge your body up with your hands on an elevated surface like a bench or edge of a sofa. Loop a miniband around both feet and extend both hips to neutral. Raise one knee to 90 degrees hip flexion and hold for up to 5 seconds and alternate sides.

Muscles Involved:

  • Gluteus Maximus

  • Hamstrings

  • Iliopsoas (Hip Flexors)

  • Core

Related Conditions:

  • Internal Snapping Hip Syndrome

  • Iliopsoas Tendinopathy

  • Squat Warm Up

  • Hip Spine Syndrome

  • Hip Impingement

Related Exercises

Featured
Twist Bulgarian Split Squat
Split Squat, Hip, Hip Extensor, Hip Extension, Hip Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis
Twist Bulgarian Split Squat
Split Squat, Hip, Hip Extensor, Hip Extension, Hip Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis
Split Squat, Hip, Hip Extensor, Hip Extension, Hip Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis
Reverse Mountain Climber
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexor Stretch, Hip Flexors, Hip Strengthening, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Pectineus
Reverse Mountain Climber
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexor Stretch, Hip Flexors, Hip Strengthening, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Pectineus
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexor Stretch, Hip Flexors, Hip Strengthening, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Pectineus
Dumbbell Side Lunge Slider
Hip, Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Hip Strengthening, Groin, Groin Strengthening, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis, Semimembranosus, Semitendinosus
Dumbbell Side Lunge Slider
Hip, Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Hip Strengthening, Groin, Groin Strengthening, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis, Semimembranosus, Semitendinosus
Hip, Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Hip Strengthening, Groin, Groin Strengthening, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis, Semimembranosus, Semitendinosus
Side Lunge Slider
Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Groin, Groin Strengthening, Hip Strengthening, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis, Semimembranosus, Semitendinosus
Side Lunge Slider
Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Groin, Groin Strengthening, Hip Strengthening, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis, Semimembranosus, Semitendinosus
Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Groin, Groin Strengthening, Hip Strengthening, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis, Semimembranosus, Semitendinosus
Wall Ball Sit
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Knee Isometric Exercise, Hip, Hip Isometric Exercise, Hip Strengthening, Hip Extension, Hip Extensor, Stability Ball
Wall Ball Sit
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Knee Isometric Exercise, Hip, Hip Isometric Exercise, Hip Strengthening, Hip Extension, Hip Extensor, Stability Ball
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Knee Isometric Exercise, Hip, Hip Isometric Exercise, Hip Strengthening, Hip Extension, Hip Extensor, Stability Ball
Wall Ball Isometric Hip Flexion
Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip, Hip Isometric Exercise, Hip Strengthening, Iliopsoas, Psoas Major, Iliacus, pectineu, Hip Flexion, Stability Ball
Wall Ball Isometric Hip Flexion
Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip, Hip Isometric Exercise, Hip Strengthening, Iliopsoas, Psoas Major, Iliacus, pectineu, Hip Flexion, Stability Ball
Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip, Hip Isometric Exercise, Hip Strengthening, Iliopsoas, Psoas Major, Iliacus, pectineu, Hip Flexion, Stability Ball
Captain Morgan
Knee, Knee Extension, Knee Extensor, Knee Stability, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, ITB, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, Hip Abduction, Hip Abductor, Stability Ball
Captain Morgan
Knee, Knee Extension, Knee Extensor, Knee Stability, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, ITB, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, Hip Abduction, Hip Abductor, Stability Ball
Knee, Knee Extension, Knee Extensor, Knee Stability, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, ITB, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, Hip Abduction, Hip Abductor, Stability Ball
Reverse Banded Mountain Climber
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip, Gluteus Maximus, Hamstring Strengthening, Iliopsoas, Psoas Major, Iliacus
Reverse Banded Mountain Climber
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip, Gluteus Maximus, Hamstring Strengthening, Iliopsoas, Psoas Major, Iliacus
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip, Gluteus Maximus, Hamstring Strengthening, Iliopsoas, Psoas Major, Iliacus
Incline Banded Mountain Climber
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Iliopsoas, Psoas Major, Iliacus, Hip, Hip Strengthening
Incline Banded Mountain Climber
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Iliopsoas, Psoas Major, Iliacus, Hip, Hip Strengthening
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Iliopsoas, Psoas Major, Iliacus, Hip, Hip Strengthening
Seated Banded Hip March
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip Strengthening, Hip, Iliacus, Iliopsoas, Psoas Major
Seated Banded Hip March
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip Strengthening, Hip, Iliacus, Iliopsoas, Psoas Major
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip Strengthening, Hip, Iliacus, Iliopsoas, Psoas Major
David Song
Previous

Kettlebell March
Next

Psoas Pulldown