Once you are able to successfully hold a Hip Bridge for 30 seconds for 3 sets, you are ready to attempted the Hip Bridge March.
The key points from the Hip Bridge exercise also apply to the Hip Bridge March: Keep your full foot on the floor, keep your feet and knees aligned with your hip bones and pointing straight forward.
Hip Bridge March #1:
Transfer your weight to your RIGHT side, particularly feeling for the muscles of your right butt and hamstrings.
Pick your LEFT heel off the floor.
Continue to root down strongly through your right foot.
Do not allow your hips to shift or drop.
Do not allow your spine to back bend.
Can you feel the butt and hamstring of the grounded leg? Can you keep your hips high and your pelvis level?
Pause in the top position and hold for 5 - 10 breaths.
If your hamstring muscles on your right leg cramp, stop and reset. Do the movement again while attempting to recruit more butt muscles.
Repeat the movement with your left foot on the ground and your right heel off the floor.
Perform 3 - 5 reps on each leg.
Hip Bridge March #2:
Once you master Hip Bridge #1, begin to lift the entire foot off the floor. All the same alignment points apply.