Glute Bridge March
oec:glute-bridge-march
A bodyweight core and posterior-chain exercise performed by holding a glute bridge while alternately lifting each leg to challenge unilateral hip extension and pelvic stability.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Hip Bridge, Bridge March, Hip Bridge March, Glute Bridge with Leg Extension
How to do it
Setup
- Lie supine on the floor or an exercise mat with your knees bent and feet flat, hip-width apart.
- Rest your arms flat on the floor at your sides with palms facing down.
- Engage your abdominals and drive through your heels to raise your hips until your torso and thighs form a straight diagonal line.
Movement
- Firmly press the stance heel into the floor and squeeze the stance glute to keep your pelvis level.
- Lift the opposite foot off the floor, bringing that knee up toward your chest while keeping your hips fully extended.
- Pause briefly at the top without allowing the pelvis to dip or rotate.
- Lower the foot smoothly back to the floor to return to the bilateral bridge.
- Repeat the movement with the opposite leg, alternating sides with each repetition.
Breathing
Exhale as you lift the leg into the march, and inhale smoothly as you lower the foot back to the floor.
Cues
- Drive through the stance heel
- Keep your belt buckle level
- Squeeze your glutes at the top
- Brace your abs
Common faults
- Pelvis sagging or tilting when one foot is lifted off the floor.
- Squeeze the glute on the grounded side and brace your core firmly before lifting the moving leg.
- Hyperextending the lower back instead of extending through the hips.
- Maintain a braced rib cage and stop hip elevation once your thighs and torso form a straight line.
- Rushing through the march and relying on momentum.
- Slow the tempo down and hold the single-leg position for a distinct one-second pause on each side.
Safety
- Keep the neck relaxed and the weight supported across your upper back and shoulders, not on the cervical spine.
Muscles
Joints
- Hip: Extension, Flexion, Isometric stabilization
- Lumbar spine: Isometric stabilization
- Knee: Flexion, Isometric stabilization
Details
- Movement
- Hip hinge, Anti-rotation
- Modality
- Calisthenics, Rehabilitation, Conditioning
- Mechanics
- compound
- Force
- push
- Laterality
- alternating
- Kinetic chain
- mixed
- Level
- beginner
- Equipment
- None
- Record
- Repetitions; or Duration
- Load
- bodyweight
Related
- variation of Glute Bridge
- progression of Glute Bridge
- progression of Glute Bridge Hold
- regression of Single-Leg Glute Bridge
Sources
- wger: Hip Bridge, by cybro (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.