Kettlebell Hip March
The Kettlebell Hip March is a dynamic stability exercise that combines a weighted glute bridge with alternating leg lifts. This movement targets the glutes and core, challenging your ability to maintain pelvic alignment while resisting rotation.
This exercise requires precise pelvic stability, which degrades quickly with fatigue. The AI analyzes your RPE and set duration to ensure you maintain tension in the glutes rather than compensating with your lower back. If your daily HRV or recovery scores indicate high fatigue, the app may suggest a lighter load or regress the movement to ensure your core can properly stabilize the spine.
Form Cues
- Drive your heels firmly into the floor to lift your hips.
- Squeeze your glutes hard to maintain full hip extension.
- Brace your core tightly to lock your pelvis in place.
- March one knee slowly toward your chest without shifting your hips.
- Keep the kettlebell stable across your hip crease.
- Don't let one hip drop when lifting the opposite leg.
- Don't arch your lower back to maintain height.
- Don't swing your legs using momentum.
- Don't place the kettlebell directly on your stomach.
- Don't let your knees cave inward.
Common Mistakes
- Rotating the pelvis side-to-side
- Hyperextending the lumbar spine
- Allowing hips to sag
- Rushing the marching tempo
- Placing feet too far forward
Muscles Worked
This exercise primarily targets the gluteus maximus and hamstrings to maintain the bridge position isometrically. Simultaneously, it engages the deep core stabilizers (transverse abdominis) to prevent rotation and the hip flexors to perform the dynamic marching movement.
Primary
Secondary
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