Description of Exercise
-Lie on your back with your knees bent
-Lift your pelvis up to the ceiling as far as you can while tightening your core and abdominal muscles
-Slowly lift one foot off the ground 2 to 3 inches and slowly lower the foot
-Repeat using the other leg and alternate lifting the legs throughout the exercise
-Focus on breathing regularly throughout the exercise

Importance
The gluteus maximus is the largest muscle of the human body. It plays a significant roll in stabilizing the trunk. The gluteus maximus also drives the thigh backward when running. When the gluteus maximus is weak, the trunk is often forced into a greater forward lean. This can lead to overstriding (overly extending the knee at heel strike). Overstriding can cause knee pain and hamstrings strains, and excessive leaning can also lead to back pain.

Bridging provides for a stronger core and gluteus maximus which stabilizes the spine and allows you to push off with greater force. People with strong gluteus maximus muscles maintain more of an appropriate, upright running position.

Precautions
Avoid this exercise if you experience back or leg pain during or after the exercise.

Recommended Repetitions & Progression
2 sets, 10 reps
2 sets, 12 reps
2 sets, 15 reps
2 sets, 20 reps

3 sets, 10 reps
3 sets, 12 reps
3 sets, 15 reps
3 sets, 20 reps

Handout
Bridging with Marching

Needed Equipment
None

Difficulty of Exercise (Guide)