Glute Bridge March
The glute bridge march is a bodyweight exercise that targets the glutes while challenging core stability and hip flexor control. Holding a sustained bridge while alternating knee lifts requires the glutes and core to work together dynamically.
How to do it
- Lie on your back with knees bent and feet flat on the ground, hip-width apart.
- Drive through your heels to lift your hips into a glute bridge position.
- Maintaining the bridge height with your hips, lift one knee toward your chest in a marching motion.
- Lower the foot back to the ground and repeat on the other side.
- Continue alternating legs for the desired number of repetitions.
Form cues
- Keep your hips level as you lift each foot.
- Drive firmly through your heels to engage your glutes.
- Draw your lower belly in to stabilize your core.
- Move slowly and with control rather than rushing the march.
Breathing: Exhale as you lift your hips into the bridge and as you march one knee upward, inhaling naturally as you lower and reset.
Common mistakes
- Dropping the hips during the march reduces glute activation and shifts the work entirely to the lower back.
- Rushing through repetitions prevents your core from stabilizing your pelvis properly.
- Lifting onto your toes instead of keeping feet flat reduces your heel drive and stability.
Muscles worked
Primary: glutes. Secondary: hamstrings, core, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 10–12 total steps, rest 60 s
Lose weight
3 sets × 12–16 total steps, rest 45–60 s
Build muscle
3–4 sets × 10–14 total steps, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp lower back discomfort, lower your hips to the floor and rest.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this exercise more in my hamstrings than my glutes?
If your feet are placed too far away from your body, your hamstrings take over. Try sliding your heels slightly closer to your hips.
How can I stop my hips from sagging when I lift one foot?
Focus on tightening your core and glutes before you even lift your foot, and take a slightly narrower stance if needed.
Can I do this exercise every day?
Yes, as a bodyweight movement it is generally safe for daily practice, though 2 to 3 times a week is plenty for strength gains.