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.
GLUTES · LOWER BODY
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
- StrengthStability
Variations and substitutions
Put it to work in Kaizer
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Glossary and calculators
Lactate thresholdThe lactate threshold is the highest intensity at which the body still clears lactate as fast as it produces it.Progressive overloadProgressive overload is the gradual increase of training demand over time so the body keeps having a reason to adapt.Estimated 1RM calculatorWhat is your estimated 1RM?
