March of the gluteal muscles
About this exercise
"March of the gluteal muscles" targets the ٽنگون muscle group, suitable for beginners. The main load falls on: Abs, Glutes. Equipment needed: Bodyweight.
Description
An exercise to activate and strengthen the gluteal muscles, thigh muscles and core. It is performed in a supine position with the pelvis raised, while the legs rise alternately, imitating the steps. Exercise improves pelvic stability, posterior chain muscle strength, and movement control.
Instructions
Starting position: Lie on your back. Bend your knees at about a 90° angle. The feet are completely on the floor, about the width of the pelvis. Lift your pelvis up — the position is like in the gluteal bridge. Tighten your buttocks and abdominal muscles. Accomplishment: Without lowering your pelvis, slowly lift one foot off the floor. Lift your knee up a few centimeters, keeping the angle at the knee. Put your foot back on the floor. Repeat the movement with the other leg. Alternate your legs like you're marching, keeping your pelvis as still as possible. The main principle is that the pelvis should not sway from side to side or fall down.
Muscles worked
Primary
Secondary
