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Exercises/Marching Glute Bridge
GlutesBeginner

Marching Glute Bridge

A glute bridge held at the top while alternately lifting one foot off the floor. It trains glute endurance and pelvic and trunk stability.

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Primary muscles

  • Glutes (Gluteus Maximus)

Secondary muscles

  • Hamstrings
  • Gluteus Medius
  • Transverse Abdominis
  • Obliques
Sets
2–3
Reps
10–16 total
Rest
30–60s

How to perform

Marching Glute Bridge movement

Main muscles working (thicker lines)

Starting position

Lie on your back with knees bent, feet flat, and lift your hips into a glute bridge.

  1. 1

    Holding the bridge, lift one foot a few centimetres off the floor, bringing the knee towards you.

  2. 2

    Place it back down with control.

  3. 3

    Repeat on the other side, alternating.

  4. 4

    Keep your hips high and level throughout.

Breathing: Breathe steadily throughout; exhale as each foot lifts.

Coaching tips

  • Hips don't drop

  • Level pelvis

  • Slow marches

Common mistakes

  • Hips dipping on each step

  • Pelvis rotating

  • Arching the back

Safety notes

  • Lower the hips and rest if you can't keep them level.

Details

Body parts
Glutes · Hips · Core
Equipment
Bodyweight
Movement
Hinge · Anti-Rotation
Exercise type
Bodyweight
Training goals
General Fitness · Balance · Rehab Support

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Glute BridgeBeginner→

Harder Variations

  • Single-Leg Glute BridgeBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.