Marching Glute Bridge 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Push (Unilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Marching Glute Bridge" is a bodyweight exercise that primarily targets the glutes, while also engaging the abs, hamstrings, and hip flexors. To perform this exercise, lie on your back with your feet flat on the floor, knees bent, and arms at your sides. Lift your hips into a bridge position by squeezing your glutes, keeping your body in a straight line from shoulders to knees. Once in the bridge, alternate lifting one leg off the ground at a time, maintaining a stable core and avoiding any movement in your hips. This exercise is great for strengthening the glutes and improving stability, while also challenging the core and lower body muscles.
How to Perform
Begin by lying flat on your back on the floor, with your arms extended at a 45-degree angle to your body.
Activate your glutes and lift your hips off the floor, pressing your heels into the ground, creating a straight line from your shoulders to your knees.
Once your hips are elevated, raise one leg toward your chest, keeping the knee bent at a 90-degree angle and the hip flexed to 90 degrees as well.
Lower the leg back to the starting position, ensuring your hips remain stable and level throughout.
Repeat the same movement with the opposite leg, maintaining control of your core and avoiding any rocking of the hips.
Continue alternating legs for the desired number of repetitions, focusing on maintaining proper form and engaging the glutes, core, and hamstrings throughout the exercise.
★ 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
As you lift your hips, be mindful to avoid arching your lower back. Focus on squeezing your glutes and gently tilting your pelvis backward.
At the top of the movement, aim for a straight line from your knees to your shoulders to ensure proper alignment.
Keep your hips stable and avoid any dropping or rotating while lifting each leg.
Inhale deeply as you prepare and exhale forcefully as you bridge your hips upward. The movement should not strain your lower back.
If you're having trouble feeling the glutes engage, try gently pressing on them with your hands and hold the top position briefly to increase muscle activation.
If you notice one glute is less responsive than the other, start by performing the exercise one leg at a time to focus on the weaker side. Once you’ve built sufficient strength, return to the bilateral version.
How Not to Perform
Avoid Arching the Lower Back: Do not let your lower back excessively curve as you lift your hips. This can strain the spine and reduce the focus on the glutes. Instead, engage your core and focus on tilting your pelvis slightly backward to maintain a neutral spine.
Don’t Overextend the Hips: Do not push your hips too high in an attempt to create a larger range of motion. Overextending can lead to unnecessary strain on the lower back. Instead, aim to lift your hips just enough to form a straight line from your knees to your shoulders.
Avoid Letting the Hips Drop: As you alternate lifting each leg, ensure that your hips do not drop or shift to one side. This can cause an imbalance and reduce the effectiveness of the exercise. Keep your hips stable and level throughout the movement.
Don’t Use Momentum: Avoid using any swinging or jerking motion to lift your hips or leg. The movement should be controlled, using the glutes and core to drive the motion, not momentum. This helps target the glutes and prevents unnecessary energy expenditure.
Don’t Hold Your Breath: Breathing properly is key to maintaining control and activating the right muscles. Avoid holding your breath, especially at the peak of the bridge. Exhale as you lift your hips and inhale as you lower them.
Avoid Rushing the Reps: Do not rush through the repetitions. Take your time to focus on the muscle engagement and maintain proper form. Moving too quickly can reduce the activation of the glutes and lead to poor technique.
Don’t Let the Knees Flare Out: Keep your knees aligned with your feet. Avoid letting them flare out to the sides, as this can place unnecessary strain on the hips and reduce the glute activation. Keep the knees in line with your toes.
Don’t Neglect the Core: Avoid letting your core relax. If your core is not engaged, it can lead to compensations that take the focus off the glutes. Keep your abs tight throughout the exercise to support the movement and prevent lower back strain.
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.
