Keep your rib cage aligned over your pelvis. DO NOT BACK BEND!
Tuck your tailbone and draw your pubic bone forward as you pull your knee backward.
Hold for 60 seconds.
Elbows directly under your shoulders.
Forearms parallel to one another.
Press your forearms and inner wrists strongly into the floor.
Head, ribcage and pelvis on the same horizontal plane.
Hold for 5 - 10 breaths.
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.
Keep your back pressing into the floor!
*SOUND ON FOR VERBAL INSTRUCTION*
Place your feet hip width apart with your toes pointing directly forward.
If you have one, place a yoga block between your knees and give it a gentle squeeze with your inner thigh muscles.
Set up with the neutral curves of your spine in tack. This means your mid-back (bra-line area) will be in contact with the ground, your lower back will be slightly arched away from the floor, and your chin and forehead will be level.
Without moving your spine at all, simply engage your butt muscles. DO NOT tuck your tailbone. Do not make a movement yet, just feel your butt engage.
Maintain the neutral curves of your spine as you press your feet into the floor and use your butt to lift your hips to the sky.
Consciously engage your butt muscles and keep pressing your feet into the floor.
As always, keep your face relaxed and breathe easily through your nose.
HOW TO PROGRESS THE HIP BRIDGE
Once you have mastered the Hip Bridge, hold the top position for up to 30 seconds while isometrically contracting your hamstring and butt muscles. Work up to 3 sets of 30 second holds.
Once you have mastered 3 sets of 30 second holds, progress to the Hip Bridge March, Single Foot Hip Bridge, Shoulder Elevated Hip Bridge, Shoulder Elevated Hip Bridge March, Single Leg Shoulder Elevated Hip Bridge.
Can you feel how this exercise informs your Deadlift, Squat and Lunging exercises?