Glute Bridge March

Technique

The glute bridge march starts from the top of a glute bridge and alternately lifts one foot off the floor while keeping the hips high and level. Each lift turns the exercise into a brief single-leg bridge, which challenges the glutes and the trunk to stop the pelvis from dropping or rotating, and needs no equipment.

Steps

1. Lie on your back with knees bent, feet flat and hip-width apart, arms on the floor
2. Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees
3. Keeping the hips high and level, lift one foot a few centimetres off the floor and bring the knee toward the chest
4. Place the foot down with control and repeat with the other leg, alternating for reps or time

Common mistakes

• Letting the hip on the lifted-leg side drop or rotate
• Arching the lower back instead of holding the position with the glutes

Variations

• Single-leg glute bridge
• Glute bridge march with a mini band around the knees

FAQ