Hamstring Bridge March
Starting Position:
1. Lie on your back on a flat surface, such as a yoga mat or soft ground.
2. Bend your knees and place your feet flat on the ground, about hip-width apart.
3. Your arms should be resting at your sides, palms facing down.
4. Ensure your head, shoulders, and feet are in a straight line.
Movement Instructions:
1. Engage your core muscles and push through your heels to lift your hips off the ground, forming a straight line from your shoulders to your knees. This is the bridge position.
2. Hold this bridge position while ensuring your shoulders and feet stay grounded.
3. Once stable, lift your right foot off the ground and bring your knee towards your chest. Keep your hips raised throughout this movement.
4. Lower your right foot back to the ground.
5. Repeat the same movement with your left foot, lifting your left knee towards your chest while keeping your hips elevated.
6. Continue alternating between right and left legs in a marching motion for a specified number of repetitions or duration.
Tips:
- Keep your hips lifted and avoid letting them sag during the movement.
- Focus on squeezing your hamstrings and glutes as you lift.
- Breathe steadily, exhaling as you lift your leg and inhaling as you lower it.
- If you feel any discomfort in your lower back, lower your hips slightly.
Repetitions: Aim for 10-15 repetitions on each leg for beginners.
