By holding the top of a glute bridge and marching your feet, you increase the demand placed on your core, which is helping to keep you from tilting or tipping over. This bridge exercise variation also asks your bottom leg to hold more weight, which challenges the hamstring and glutes on that side.
- Lie on your back with your hands by your sides, knees bent, and feet flat on the floor under your knees. With a slight posterior pelvic tilt, press your heels into the floor to come into a bridge position with a neutral spine. This is the starting position.
- Press your left heel into the floor, and keeping your right knee bent, raise your right leg until your shin is parallel to the floor. Try not to let your hips drop or tilt to either side.
- Lower your right leg to return to the starting position, then repeat on the other side. That's one rep.
- Do three sets of 15 reps.
