Hold your hips up in a bridge and lift one knee at a time without dropping.
Bridge march
How to do it
- Get the bridge up first, then start lifting.
- Hips stay level: don't let one side sink.
- Slow. This one is about not wobbling.
Breathe steadily. Never hold your breath up there.
- Nothing at all
- Enough floor to lie down on, arms out.
- A rug or a mat, and nothing sharp where you put your hands.
Watch out for this
Make it fit you
The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.
Easier
Harder
- Hold each knee up for three seconds.
What it trains
💪 Strength🦩 Balance🤹 Putting it together
Which muscles do the work
Bottom musclesHamstringsBelly musclesSide muscles
Tap one to see it in the Body.