Glute Bridge March 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Hinge (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Glute Bridge March is a bodyweight exercise primarily designed to strengthen the glutes while also engaging the hamstrings as secondary muscles. It begins by lying on your back with knees bent and feet flat on the floor. From this position, you lift your hips toward the ceiling, creating a straight line from your shoulders to your knees, while keeping your core engaged. The movement is intensified by alternately lifting each foot off the ground and bringing the knee toward the chest, all while maintaining a stable hip position. This controlled, alternating leg motion challenges hip stability and core engagement, making the exercise effective for building glute strength, improving posterior chain activation, and enhancing overall lower-body stability.
How to Perform
Lie flat on your back with your knees bent and your feet planted firmly on the floor, positioned about hip-width apart.
Tighten your abdominal muscles and glutes, then push your hips upward so your body forms a straight line from your shoulders to your knees.
While keeping your hips stable and level, lift one leg by drawing your knee toward your chest without letting your pelvis drop or twist.
Gently lower that leg back to the floor, maintaining control and keeping your hips elevated.
Repeat the same movement on the opposite side, continuing to alternate legs in a steady, controlled rhythm.
Focus on keeping your glutes engaged and your lower back neutral throughout each repetition to maximize muscle activation and prevent strain.
After completing the set number of repetitions, slowly lower your hips back to the ground, resting briefly before the next set.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on squeezing your glutes at the top of the bridge for full activation.
Keep your hips level when lifting each leg to avoid lower-back strain.
Engage your core throughout to maintain stability and prevent arching in the lower back.
Move in a slow, controlled manner rather than rushing through the marches.
Ensure your feet stay firmly planted and push through your heels, not your toes.
Avoid letting your pelvis drop or rotate when lifting a leg.
Maintain a neutral spine and avoid overextending your lower back.
Breathe steadily—exhale when lifting your hips and inhale when lowering.
Focus on quality over quantity; fewer slow, controlled reps are better than many fast reps.
Gradually increase the number of marches as your glute strength and hip stability improve.
How Not to Perform
Do not let your hips sag or drop when lifting a leg, as this shifts tension away from the glutes.
Avoid arching your lower back; overextending reduces glute activation and can strain your spine.
Do not lift your heels off the ground—keep your weight through your heels to engage the glutes properly.
Avoid letting your knees collapse inward or flare outward; they should stay aligned with your hips and feet.
Do not rush through the exercise; moving too quickly reduces muscle activation and control.
Avoid lifting your foot too high toward your chest, which can cause hip rotation and loss of stability.
Do not relax your core during the march; disengaging the abs shifts effort to the lower back.
Avoid holding your breath; steady breathing helps maintain stability and proper muscle engagement.
Do not perform the exercise on an unstable or uneven surface, which can increase injury risk.
Avoid letting momentum carry the movement—each leg lift should be controlled to target the glutes effectively.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
