Exercise Library
PREHAB & ACTIVATIONbeginner
Hip Thrust March
Alternate leg raises at the top of a bridge or hip thrust, training pelvic stability in hip-extension positions. Great for the preparation phase, pre-training activation, and athletes with clear left/right control differences.
Glute max, glute med, hamstrings, pelvic stabilizers2-3 sets × 10-15 steps per side
Coaching cues
- 1.Keep the hips at peak height — don't drop as you lift
- 2.Pelvis level; steps like a slow march
- 3.Keep squeezing the glutes with each lift
- 4.Don't arch the lower back to compensate
Detailed training method
[Steps]1. At the top of a hip thrust→2. Keep the hips at peak height→3. Alternate leg raises (like marching)→4. Pelvis stays level, no dropping→5. 10-15 steps per side→6. Glutes engaged throughout
[Common Errors]✗ Hips drop→lock the height ✗ Pelvis tilts→keep it level ✗ Back compensates→glutes lead
[Progressions]Bodyweight→band→single-leg→loaded→eyes closed
[Jump-Specific]Maintains hip stability at the top of the thrust; simulates the hip-lock moment of takeoff; alternating legs strengthens bilateral balance
Related exercises
Banded Glute Bridge
A must before jump training — the banded glute bridge activates 'sleepy' glutes, preventing over-reliance on quads and the lower back
Banded Lateral Walk
Protects the knees during jump landings — banded lateral walks activate the glute med, preventing landing knee valgus (a primary ACL injury mechanism)
Goblet Squat
The best first squat for jumping — the goblet squat teaches the correct pattern (upright torso, braced core) as a foundation for barbell squats and jumping