Once glute marches feel easy, you can try single-leg glute bridges, which research shows are great for activating all three glute muscles as well as your hip stabilizers and core. If this feels too challenging, you can also keep your lifted leg bent with the knee at about 90 degrees.
- Lie on your back with your knees bent and feet flat on the floor, palms pressed into the floor by your sides. Find a slight posterior pelvic tilt, and then extend your right leg and lift it a few inches off the floor. This is the starting position.
- Press your left heel into the floor to lift your pelvis up until your body forms a straight line from shoulders to knees, bringing your right leg with you.
- Slowly lower your hips to tap the floor. That's one rep.
- Do three sets of 10-12 reps. Repeat on the opposite side.
