Glute Bridge March

Setup & Positioning

• Lie on your back with knees bent, feet flat on the floor about hip-width apart.
• Arms at your sides for balance, palms down.
• Engage your core and glutes before lifting.

Key point: “The goal is to keep your hips perfectly level—no rocking or dropping.”

Execution

1. Drive through your heels to lift your hips into a glute bridge.
2. While holding the bridge, lift one knee toward your chest without letting your hips drop or rotate.
3. Lower the leg back down, keeping hips high.
4. Alternate legs in a slow, marching motion for the set reps or time.

Where You Should Feel It

• Glutes and hamstrings maintaining the bridge
• Core and obliques stabilizing against hip drop
• Hip flexors during the marching motion

Where You Shouldn’t Feel It

• Lower back overextending or straining
• Neck discomfort from pressing your head into the floor
• Hip pain from uneven lifting

Breathing

"Exhale as you lift a leg, inhale as you return it to the floor."

Common Mistakes to Avoid

1. Hips sagging or tilting – Keep them high and level throughout.
2. Overarching the lower back – Focus on glute drive, not lumbar extension.
3. Moving too quickly – Slow marching keeps tension where you want it.
4. Letting the supporting foot drift outward – Keep it planted under the knee.