Glute Bridge March

Setup

1. 01Lie on your back with knees bent and feet flat about hip width apart.
2. 02Place arms at your sides with palms pressed into the floor.
3. 03Tuck the pelvis slightly so the lower back stays neutral.
4. 04Drive through the heels to lift the hips into a full bridge.

Execution

1. 01Hold the bridge at full hip extension without letting the hips sag.
2. 02Lift one knee toward the chest while the other leg keeps the hips level.
3. 03Lower the foot back to the floor under control.
4. 04March the opposite leg and continue alternating without dropping the hips.

Checkpoints

• -Hips stay level through every march; no side-to-side tilting.
• -The bridge stays at full extension between reps.
• -Ribs stay down; no arching through the lower back.
• -The support-leg glute stays squeezed the whole time.

Common mistakes

• -Letting the hips drop or rotate as one foot leaves the floor.
• -Arching the lower back instead of extending the hips.
• -Marching quickly and using momentum instead of control.
• -Pushing through the toes rather than the heels.