How to do the Glute Bridge March
Glute Bridge March is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
Glute Bridge March demonstration · © GymiaFit
Glute Bridge March at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Glute Bridge March step by step
- 1Lie flat on your back with your knees bent and feet flat on the ground.
- 2Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
- 3While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
- 4Lower your foot back to the ground and repeat the movement with the other leg.
- 5Continue alternating legs in a marching motion while maintaining the bridge position.
- 6Repeat for the desired number of repetitions.
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Glute Bridge March — questions
What muscles does the Glute Bridge March work?
The Glute Bridge March primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps as secondary movers.
What equipment do I need for the Glute Bridge March?
None — the Glute Bridge March uses your bodyweight only, so it works at home with nothing but floor space.
Is the Glute Bridge March suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Glute Bridge March?
Arms Apart Circular Toe Touch (male), Basic Toe Touch (male), Bent Knee Lying Twist (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Glute Bridge March demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.