So I'm going to demonstrate now how to do a glut bridge march. You'll see why it's called a "march" in a second. So you're going to lie back.
So you're going to get into a glut bridge. I like to lift my toes, just because it takes the quads out of it. You can keep them down if you feel more stable or if you're having back problems, but I like to get as much hip extension as I can just by making sure it's coming from my hamstrings and my gluts. By lifting my toes, I'm ensuring that that's happening. So, what you're going to do from here is you're just going to bend one knee in toward your stomach and alternate. It kind of looks like I'm marching. Glut bridge march. So, the most important thing here is that you want to keep your hips up in full extension.
So if you're feeling like you're dropping a little bit, just by getting this march in, then I want you to just focus on holding a glut bridge. But the march, you're alternating and your hips are up in full extension. You could reps. You know, 15 to 20 reps. You go 3 sets and that should be enough to get your gluts and your hamstrings activated. And that's how you do a glut bridge march.