Glute March Exercise (Stability Test for STRONGER Hips)

– Okay team, Marcus and I
wanted to quickly show you, a really simple exercise
for starting to work on hip stability, particularly
using those glutes. We’re gonna start off
in a bridge position, and from here, I want you to
push down through your heels lift your hips up off the ground. Okay, not maximally,
but certainly to a point where you can start to feel those butt muscles kick
in, those glutes engage. Can you feel that? Fantastic. A good thing you can do next, is actually take your hands and put them, fingertips on the boney bits around
the front of your pelvis. This is gonna give you a
bit of kinesthetic feedback. A little bit of awareness of
the position of your pelvis as we go through the exercise. What I want you to do
Marcus is to keep this knee, this leg, on the ground, and this leg, I want you to lift the foot off. I want you to straighten
the leg at the knee, and then from here, come back down, put the foot on the floor. And then swap over, and do
the same on this side for me. Okay, and you’re gonna do this march, left, right, left, right, left, right, and every time you switch from left foot support
to right foot support, what I want Marcus to do is
feel that there’s no movement around the pelvis, as he switches the support from one side to the other. What you see from some people, is that as they switch
from one side to the other there’s this kinda
flicker, there’s this drop of the pelvis to one side. So we’ll see, let’s say Marcus was to let this foot come off the floor,
so lifting this leg up, we see a drop down to this side, as Marcus is demonstrating now. Okay and again, show this side as well. See he will drop down to this side. Okay, if you try this for yourself, and you notice that as you lift the leg, your pelvis shifts from
side, to side to side, what that’s telling us is that the side that’s weight bearing, so lets say if you lift this side, then this side is weight bearing, if we saw a drop off to this down here, then what’s happening
is that this side here isn’t doing a great job of creating the stability around the hip and pelvis to create that nice controlled position of the whole lumbopelvic region. Really it’s those glutes that aren’t doing their job to stabilize. So what we can do, is we can queue in those glutes a little bit. So Marcus, I’m gonna get you in a moment, to lift this leg again,
but we’re gonna consciously focus on improving the
stability of this side. Okay, so what I want you to do, before you even come to lift this leg, I want you to consciously clench your butt on that side, so you can feel yourself squeeze your butt cheek on that side. You could even take your hand and (smacks bum) just kind of feel that
things are going solid there You’re gonna hold that squeeze on, you can even draw the
bellybutton in a little bit and then come to lift, and he should feel that that creates the
stiffness, creates the yeah, creates the stiffness,
the rigidity, etcetera around the hip, to give
yourself the control there. Okay so, each time the order should be, firstly squeeze your butt and draw your bellybutton in a little bit and then lift, keep that squeeze going on the whole time
the leg is in the air. You come back down, and then before you shift onto the other leg you squeeze the other butt cheek. And then from there you come back down. And we go left, right, left, right. 10 on each side, 20 in total, is a great place to work on with this. Three sets of that, on a regular basis, practicing that four or five times a week, you’ll see massive improvements across the course of four to six weeks. Hope that helps. Best of luck.

5 thoughts on “Glute March Exercise (Stability Test for STRONGER Hips)

  1. Great video, James. This is definitely a key strength exercise for distance runners. I'm glad to see you're back making videos again 🙂

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