Glute Bridge March

Also known as: Marching Glute Bridge, Bridge March

StrengthCoreBalanceFunctional

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Body Part: Glutes

Description

The glute bridge march trains the glutes and trunk to maintain a bridge while the legs lift alternately. Raise your hips with both feet planted, bring one bent knee above the hip and replace that foot, then switch legs while keeping the pelvis level and the shoulders supported on the floor.

How to Perform

Lie on your back with your knees bent, feet flat on the floor about hip-width apart, and your arms by your sides.
Place your feet close enough to your hips that your shins are nearly vertical at the top of the bridge.
Brace your stomach and gently tuck your pelvis so your lower back does not arch.
Press through both heels and lift your hips until your body forms a straight line from your shoulders to your knees.
Keep your ribs down, squeeze your glutes, and hold your hips level at the top position.
Without letting your hips drop or twist, lift one foot from the floor and bring that knee toward your chest.
Lower that foot back to the floor with control, keeping your hips lifted.
Alternate the legs while keeping your hips lifted, then lower your hips after the last repetition.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Exhale through the hardest part of the upward movement.
Spread your fingers and distribute pressure across both palms.
Use a mat or folded towel for comfortable support on the floor.
Return each foot to the same spot after lifting it.
Alternate the legs in a steady left-right rhythm.

Common Mistakes

Letting the hips drop or rotate when one foot leaves the floor.
Arching the lower back instead of maintaining a neutral spine and using the glutes.
Lifting the knee too high and losing pelvic position.
Allowing the planted knee to collapse inward.
Starting the march before fully extending the hips into a stable bridge.
Lowering the raised foot heavily instead of placing it down with control.