Hip Lift March
Strengthen your glutes & core with Hip Lift March! Improve stability and tone your lower body with this effective exercise.
The Hip Lift March mainly works the glutes & hips and hamstrings, with help from the core. No equipment needed: it uses just your bodyweight.
Hip Lift March Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Hip Lift March Variations and Alternatives
How to do the Hip Lift March
Start by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides with palms facing down.
Lift your hips off the ground by pushing through your heels to bring your body into a straight line from your knees to your shoulders. This is your starting position, often referred to as a glute bridge.
Engage your core to maintain stability throughout the exercise.
While keeping your hips elevated and stable, lift one foot off the ground and bring your knee towards your chest in a marching motion.
Hold the position for a moment, ensuring that your hip does not drop.
Place the foot back on the ground and repeat the marching motion with the opposite leg.
Continue to alternate legs, 'marching' in place while maintaining the lifted, bridge position.
Perform the exercise for the desired number of repetitions or sets, keeping the movements controlled and deliberate.
Remember to breathe steadily throughout the movement and to keep the core engaged to avoid any unnecessary strain on the lower back. This exercise focuses on single-leg stability and glute engagement, making it beneficial for building strength and stability in the lower body.
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Hip Lift March FAQs
What muscles does the Hip Lift March work?
The Hip Lift March mainly works the glutes & hips and hamstrings, with help from the core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Hip Lift March?
None. The Hip Lift March is a bodyweight exercise, so you can do it anywhere.
What workout day should the Hip Lift March go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hip Lift March variations and alternatives?
Similar exercises include the Bridge & Walk, Pregnancy Pelvic Bridge with Leg Raise, Glute Bridge Walk and Glute March.
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