- Begin on your back with feet about 12 inches from your butt and hands by your sides with palms up.
- Press your heels into the ground and lift your pelvis up until your knees, pelvis, and shoulders form a straight line.
- Hold your bridge while you lift your right knee toward your chest, until your hip is at 90 degrees.
- Return the heel to the floor and lift the left knee. Do not let your pelvis sag or your back overarch while lifting and lowering your legs. This completes one rep.
- Emma suggests doing three sets of eight to 12 reps.
Easier alternate move: Emma suggests sticking to regular glute bridges.
More advanced alternate move: Emma suggests lifting your arms toward the sky while performing the glute bridge marches because this will challenge your stability. You can also hold a dumbbell or weighted ball at your hips to increase the difficulty.
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