Smart Workout Diary

Glute Bridge March

The glute bridge march is a bodyweight bridge variation in which you alternately lift one foot while keeping the hips elevated. It primarily trains the glutes while challenging the hamstrings and trunk stability, supporting hip-extension strength and single-leg control.

Demonstration

Demonstration: Glute Bridge March

Instructions

  1. Lie on your back with your knees bent, feet flat and hip-width apart, and arms by your sides.
  2. Press through both feet to raise your hips until your trunk and thighs form a straight line.
  3. Keep your hips level as you lift one foot a short distance from the floor, bringing that knee toward your chest.
  4. Lower the foot with control, then lift the other foot while maintaining the bridge position.
  5. Alternate sides for the intended repetitions, then lower your hips slowly to the floor.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings, Abs
Type
Strength
Mechanics
Compound
Movement Patterns
Hip Hinge
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep your ribs down and avoid arching your lower back as your hips rise.
  2. Move slowly enough that your pelvis does not rotate or drop when a foot leaves the floor.
  3. Lift the foot only as high as you can without losing the height of the bridge.
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