Most people overlook Marching Hip Raise exercise (also known as Marching Glute Bridge or Glute Bridge March), but actually it’s a great exercise to work on your glutes and strengthen core.
Why Hip Raises Are Important?
Glutes are one of your body’s largest & most powerful muscles. However, sitting for long hours at your job can make these muscles forget how to fire. This eventually causes muscles in your lower body get weaker leading to reduced flexibility & range of motion. Not only this, weak glutes can cause your pelvis to tilt forward, which will tend to put more strain on your lower spine – eventually pushing your lower abdomen outward, causing your belly stick out.
Here is good news! Marching hip raises activate your glutes, and build more muscle all over. Furthermore, as your glutes are such a large muscle group, they are also one of your body’s top calorie burners. The bonus: The hip raise exercise will eventually help burn more calories (fat), too.
Muscles Engaged: Glutes, hamstrings, spinal muscles in lower back.
Continue reading here to learn how to perform Marching Hip Raises perfectly with tips & VIDEO demonstrating it’s correct form, technique & proper movements.
How To Do Marching Hip Raise Exercise Correctly With Proper Technique – Step-By-Step Instructions!
Correct Start Position:
Lie on your back. Bent your knees keeping your feet flat on an exercise mat with hands along the sides of your body with palms facing down. Brace your core as you would do if someone is going to punch you in the belly. Squeeze your glutes, and then lift your hips up until your body forms a straight line from your knees to your shoulders.
Proper Movement:
Without dropping your hips, slowly lift your left knee toward your chest. Slowly return to the start position and repeat the same movement with your right knee. This completes one rep. Do the desired number of reps (say 10 to 15) & sets (say 2 to 3), resting 60 seconds between each set.
Tips:
(a) During the lifting & lowering of your knees, do not allow your hips to sag or your back to overarch.
(b) If you find it too challenging, try the traditional bridge exercise.
Watch this video to learn how to do Marching Hip Raises correctly:
