Bridge with Marching

Purpose

Bridge with marching strengthens the muscles of the hip, leg, lower back and core. The bridge position is also good for opening up the hips and reversing the tension created by sitting all day.

Set up

Begin lying on your back with both knees bent and arms down by your sides.

Movement

Squeeze your glutes as you lift your hips up into a bridge position. From here, slowly lift one foot off the ground and hold it at 90-degrees, then slowly put it back down. Without lowering your hips, lift the opposite foot off the ground until it reaches 90-degrees of hip flexion then slowly put it back down. Repeat this movement.

Tips

  • Do not let your hips lower as you lift each leg.
  • Your pelvis should not rotate as you lift each leg – try to keep the pelvis level.
  • Do not arch or hyper extend your back – your back should be straight.
  • You should not feel any pain in your back or legs, or anywhere in your body.
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