Exercise Guide

Glute Bridge March

Holding a glute bridge while lifting one knee at a time. Forces each glute to hold your hips level on its own.

BeginnerStrengthStaticCompound
Form
Glute Bridge March - Start position
Start
Glute Bridge March - Mid position
Mid
Glute Bridge March - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

Category

Strength

Force

Static

Mechanic

Compound

Secondary Muscles

HamstringsCore
How to Perform
  1. 1

    Lie on your back with your knees bent and feet flat, then lift your hips into a bridge.

  2. 2

    Brace your core and hold the top position.

  3. 3

    Lift one knee toward your chest without letting that hip drop.

  4. 4

    Place the foot back down and repeat with the other leg.

Tips
  • ★Watch the hips: any dip when the foot leaves the floor means that side is not holding.
  • ★Slow marches are far harder than fast ones - pause at the top of each lift.
Explore by Muscle
GlutesHamstringsCore