Animated GIF · Available via API
gif_boxGlute Bridge March
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
4.3
Force
push
Glute Bridge March is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
list_alt Step-by-Step Instructions
Lie flat on your back with your knees bent and feet flat on the ground.
Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
Lower your foot back to the ground and repeat the movement with the other leg.
Continue alternating legs in a marching motion while maintaining the bridge position.
Repeat for the desired number of repetitions.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Glute Bridge March loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Flaring the elbows too wide or letting the hips sag/pike, which shifts load off Glutes and stresses the shoulder joint.
Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Glute Bridge March is classified as a Beginner strength exercise, so beginners and anyone new to training Upper Legs can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on strength training and pairs naturally with other Upper Legs movements in a balanced routine.
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