Glute Bridge March
Lie on your back with your knees bent, feet flat on the floor, and arms at your sides, then drive through your heels to lift your hips into a glute bridge. Hold this elevated bridge position with your glutes squeezed and core braced so your hips stay level. Slowly lift one knee toward your chest like a march, keeping the pelvis from dropping or twisting, then return that foot to the floor. Alternate legs in a controlled marching rhythm, counting each leg lift as a rep while keeping your hips high throughout.
How it is executed
- Lie on your back with your knees bent, feet flat on the floor, and arms at your sides, then drive through your heels to lift your hips into a glute bridge.
- Hold this elevated bridge position with your glutes squeezed and core braced so your hips stay level.
- Slowly lift one knee toward your chest like a march, keeping the pelvis from dropping or twisting, then return that foot to the floor.
- Alternate legs in a controlled marching rhythm, counting each leg lift as a rep while keeping your hips high throughout.
- Muscles worked
- Glutes
- Primary muscle
- Gluteus maximus
- Equipment
- Bodyweight
- Movement pattern
- Lower body
- Difficulty
- Beginner
- What it is for
- Strength · Stability
