Hips up, alternate quick toe taps on the dome.
Keep your hips lifted and shoulders down the whole set, just the feet move fast.
Holding a bridge while your feet alternate quick taps on the dome keeps your glutes under constant tension, since the hips must stay high with only one foot in contact at any moment. Your hamstrings assist the hold and control each leg as it reaches for the dome. It earns its place as glute endurance work, teaching your hips to stay extended while the legs move, which is exactly what running asks of them.
Because for a split second only one leg is supporting the bridge. Squeeze your glutes harder before each tap and slow the tempo until your hips can hold a level line through the switches.
Glutes first, hamstrings assisting. The bridge hold is the exercise, the taps just force your glutes to maintain it under changing support. If you feel it mostly in your lower back, your hips have sagged.
Same family, but tapping to a raised dome shortens the range each leg travels and lets you move faster, turning it into a quicker, endurance-flavoured version of the march.
