라이브러리로시작 
끝 
운동 라이브러리
Glute Bridge March
A bodyweight bridge hold with alternating leg lifts that trains glute endurance and anti-rotation control of the pelvis.
하체맨몸Hip extension
주동근
둔근
협응근
햄스트링코어고관절 굴곡근
장비
맨몸
패턴
Hip extension
준비 자세
- 01Lie on your back with knees bent and feet flat about hip width apart.
- 02Place arms at your sides with palms pressed into the floor.
- 03Tuck the pelvis slightly so the lower back stays neutral.
- 04Drive through the heels to lift the hips into a full bridge.
수행
- 01Hold the bridge at full hip extension without letting the hips sag.
- 02Lift one knee toward the chest while the other leg keeps the hips level.
- 03Lower the foot back to the floor under control.
- 04March the opposite leg and continue alternating without dropping the hips.
체크포인트
- -Hips stay level through every march; no side-to-side tilting.
- -The bridge stays at full extension between reps.
- -Ribs stay down; no arching through the lower back.
- -The support-leg glute stays squeezed the whole time.
흔한 실수
- -Letting the hips drop or rotate as one foot leaves the floor.
- -Arching the lower back instead of extending the hips.
- -Marching quickly and using momentum instead of control.
- -Pushing through the toes rather than the heels.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 marches per leg as a warm-up or glute activation drill.
- -Slow each march to a 2 to 3 second lift when it feels too easy.
- -Progress to a single-leg glute bridge once marches stay perfectly level.