Glute Bridge March

Stability meets strength — combines glute bridge with alternating leg lifts to build single-leg hip stability and anti-rotation core strength

---

⚡ Quick Reference

Aspect	Details
Pattern	Hinge (Posterior Chain, Dynamic Stability)
Primary Muscles	Glutes, Hamstrings
Secondary Muscles	Core, Hip Flexors
Equipment	None (bodyweight)
Difficulty	⭐ Beginner
Priority	🟡 Supplementary

Movement Summary

---

🎯 Setup

Starting Position

1. Body position: Lying on back, knees bent
2. Feet: Flat on floor, hip to shoulder-width apart
3. Feet distance: Close enough to touch heels with fingertips
4. Arms: At sides, palms down for stability
5. Bridge up: Squeeze glutes and lift hips to full extension
6. Alignment: Straight line from shoulders to knees
7. Core: Braced tight, ribs down
8. Head: Neutral on floor

Foot Position

Position	Width	When to Use
Hip-width	Feet hip-width apart	Standard, balanced
Wider	Shoulder-width	Easier stability
Closer	Feet closer together	Harder stability challenge

Setup Cue

"Bridge up into a perfect plank position, but on your back — shoulders to knees in a straight line, glutes squeezed tight"

---

🔄 Execution

The Movement

🔝 Starting Position

What's happening: In full bridge position, both feet planted

1. Hips fully extended (bridged up)
2. Both feet flat on floor
3. Glutes squeezed hard
4. Core braced
5. Shoulders to knees in straight line
6. Arms at sides for stability

Feel: Glutes working hard to maintain bridge, core engaged

⬆️ Lifting Knee

What's happening: Lifting one knee while maintaining bridge height

1. Brace core extra hard
2. Lift one knee toward chest
3. Keep hips level — DON'T let them drop or rotate
4. Maintain bridge height with planted leg
5. Knee lifts to ~90° hip flexion

Tempo: 1-2 seconds to lift

Feel: Working glute (planted leg) squeezing hard, core fighting rotation, hip flexor of lifted leg working

⏸️ Top Hold

What's happening: One leg lifted, bridge maintained

1. One knee at chest height (90° hip flexion)
2. Other leg driving bridge, glute squeezed
3. Hips perfectly level (no drop, no rotation)
4. Core braced hard to prevent twisting
5. Brief pause or continuous motion

Common error here: Hips dropping or rotating when leg lifts — stay level!

⬇️ Lowering & Switch

What's happening: Returning foot to floor, switching to other leg

1. Lower lifted foot back to floor with control
2. Plant foot firmly
3. Immediately (or after brief pause) lift other knee
4. Maintain bridge throughout transition
5. Alternate legs in marching pattern

Tempo: 1 second to lower

Feel: Glute working throughout, core stabilizing constantly

Key Cues

Primary Cues

• "Hips stay level" — don't let hips drop or rotate
• "Squeeze the glute of the planted leg" — that leg does the work
• "March in place" — smooth, controlled alternating
• "Don't rest at the bottom" — maintain bridge throughout

Tempo Guide

Goal	Tempo	Example
Strength/Stability	2-1-1-1	2s up, 1s hold, 1s down, 1s switch
Hypertrophy	2-2-2-0	2s up, 2s hold, 2s down, continuous
Endurance	1-0-1-0	1s up, no pause, 1s down, continuous

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes (planted leg)	Hip extension — maintaining bridge position on one leg	█████████░ 85%
Hamstrings (planted leg)	Hip extension — assisting glutes in bridge	███████░░░ 70%

Secondary Muscles

Muscle	Action	Activation
Core & Obliques	Anti-rotation — prevents hips from twisting or dropping	████████░░ 75%
Hip Flexors (lifted leg)	Lifts knee toward chest	██████░░░░ 60%

Stabilizers

Muscle	Role
Adductors	Keeps legs tracking properly, prevents knee collapse
Erectors	Maintains spinal position

Unique Benefit

Combines glute strength with anti-rotation stability — teaches your body to maintain hip stability while one leg moves, which directly transfers to walking, running, and single-leg exercises.

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips dropping	Bridge collapses when leg lifts	Less glute work, instability	Squeeze planted glute harder
Hips rotating	One hip twists or drops	Poor stability pattern	Brace obliques, keep hips level
Arching lower back	Hyperextending spine	Lower back strain	Ribs down, brace core
Resting between reps	Dropping bridge down	Losing tension, less effective	Maintain bridge throughout
Knee not lifting high enough	Minimal hip flexion	Less stability challenge	Lift knee to 90°

Most Common Error

Hips dropping or rotating when lifting leg — this is the entire point of the exercise. Your planted leg must work hard enough to keep your hips level and stable.

Self-Check Checklist

• Hips stay level (no dropping or rotating)
• Bridge maintained throughout entire set
• Knees lift to ~90° hip flexion
• Planted glute is squeezing hard
• Core braced to prevent rotation
• Smooth, controlled alternating

---

🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Glute Bridge Hold	Just hold bridge, no marching	Build bridge strength first
Slow March	3-5 second holds per leg	Focus on stability
Partial Lift	Don't lift knee as high	Building control

Standard

Variation	How	Emphasis
Continuous March	Smooth alternating rhythm	Standard execution
Pause Each Rep	Hold 1-2s at top	More stability work

Harder (Progressions)

Variation	How	When to Use
Banded March	Band around knees	More glute activation
Elevated March	Shoulders on bench	Greater ROM, harder
Weighted March	Weight on hips	More resistance
Single-Leg Bridge	Full single-leg bridge	Advanced progression

By Setup

Target	Variation	Change
More Glutes	Band around knees	Adds abduction resistance
More Range	Shoulders elevated	More hip extension ROM
More Stability	Feet closer together	Narrower base

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps per Leg	Rest	Notes
Strength/Stability	3-4	10-15	45-60s	Focus on control
Hypertrophy	3-4	15-20	45s	Add band or weight
Endurance	2-3	20-30+	30s	Continuous motion

Workout Placement

Program Type	Placement	Rationale
Leg day	Warm-up or finisher	Glute activation or burnout
Lower body	Accessory	After main lifts
Glute focus	Primary or secondary	Isolation and stability
Rehab/prehab	Primary	Low-impact glute work
Home workout	Main movement	No equipment needed

Progression Scheme

How to Progress

Master 3x15-20 per leg with perfect hip stability. Then add a band around knees, elevate shoulders, or progress to full single-leg glute bridges.

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Glute Bridge (both feet down)	Master basic bridge first
Glute Bridge Hold	Build isometric strength

Progressions (Harder)

Exercise	When Ready
Banded Glute Bridge March	Want more glute activation
Single-Leg Glute Bridge	Ready for full single-leg work
Hip Thrust March	Want to add more load

Similar Exercises

Alternative	When to Use
Glute Bridge (Bodyweight)	Bilateral version
Single-Leg Glute Bridge	Full unilateral
Hip Thrust	Want to lift heavier

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back issues	Hyperextension risk	Keep ribs down, don't overarch
Hip flexor strain	Loading hip flexors	Reduce knee lift height
Knee pain	Pressure through planted leg	Adjust foot position

Stop Immediately If

• Sharp pain in lower back
• Pain in hips during movement
• Cramping in hamstrings
• Inability to keep hips level

Safety Tips

• Don't hyperextend at top — ribs down, core braced
• Keep bridge stable — quality over speed
• Start with slower tempo to learn stability
• If hips drop, reduce difficulty or rest

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension (planted leg), Flexion (lifted leg)	Moderate	🟢 Low
Knee	Bent position maintained	Minimal	🟢 Low
Spine	Neutral position maintained	N/A	🟢 Low

Joint-Friendly

This is an excellent low-impact exercise for building glute strength and hip stability without heavy loading on the spine or knees.

---

❓ Common Questions

How is this different from a regular glute bridge?

The marching (alternating leg lifts) forces each glute to work independently while maintaining bridge position, adding a significant stability and anti-rotation challenge that regular bridges don't provide.

How high should I lift my knee?

Lift your knee to approximately 90° hip flexion (knee toward chest), but only as high as you can while keeping your hips perfectly level and stable.

Should I pause at the top of each lift?

You can do either. Pausing (1-2 seconds) increases the stability challenge. Continuous marching is better for endurance and muscle endurance.

My hips keep dropping when I lift my leg. What should I do?

This means your glute isn't strong enough yet. Try: 1) Regular glute bridges to build strength, 2) Slower tempo, 3) Don't lift knee as high, or 4) Wider foot stance for more stability.

Can I do this every day?

Yes, this is a low-impact bodyweight exercise perfect for daily glute activation. Many people use it as part of their warm-up routine.

---

📚 Sources

Biomechanics & Muscle Activation:

• ExRx.net — Tier C
• NSCA Essentials — Tier A

Glute Training & Programming:

• Glute Lab (Bret Contreras) — Tier A
• Athletic Body in Balance (Gray Cook) — Tier B

---

For Mo

When to recommend this exercise:

• User wants glute activation work with no equipment
• User is building toward single-leg exercises
• User needs to work on hip stability
• User wants a good warm-up for leg day
• User complains of glute imbalances or instability

Who should NOT do this exercise:

• Acute lower back injury → Wait for recovery
• Hip flexor strain that worsens with hip flexion → Modify or wait
• Cannot maintain basic glute bridge → Build base strength first

Key coaching cues to emphasize:

1. "Keep your hips level — don't let them drop or twist"
2. "The glute of your planted leg does all the work"
3. "March smoothly, like you're walking in place on your back"

Common issues to watch for in user feedback:

• "My hips keep dropping" → Planted glute not strong enough, reduce difficulty
• "I feel it in my lower back" → Check for hyperextension, cue ribs down
• "I don't feel my glutes" → Cue to squeeze planted glute harder, check bridge position
• "This is too easy" → Add band around knees, elevate shoulders, or progress to single-leg bridge

Programming guidance:

• For warm-up: 2 sets of 10-15 per leg before leg workouts
• For strength: 3-4 sets of 10-15 per leg with pause at top
• For hypertrophy: 3-4 sets of 15-20 per leg with band
• For endurance: 2-3 sets of 20-30+ per leg continuous
• Progress when: Can do 3x15-20 per leg with perfect hip stability

---

Last updated: December 2024