Reps Only exercise

Glute Bridge March form, muscles worked, and workout tracking

The glute bridge march combines an isometric hip-extension hold with alternating knee drives, forcing the glutes, hamstrings, and deep core to stabilize the pelvis while one leg leaves the floor. Lifters use it to build anti-rotation core control and single-leg glute stability, and coaches often program it as a bridge between the two-leg glute bridge and full single-leg variations.

Glute Bridge March illustration

How to do Glute Bridge March

  1. 1Lie on your back with knees bent, feet flat and hip-width apart, and arms resting at your sides.
  2. 2Brace your core and drive through your heels to lift your hips into a straight line from knees to shoulders.
  3. 3Holding the bridge, exhale and lift one knee toward your chest without letting your hips drop or tilt.
  4. 4Place that foot back down under control, then march the opposite knee up, keeping the pelvis perfectly level throughout.
  5. 5Continue alternating in a slow rhythm, breathing steadily and lowering your hips only after the final rep.

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Track Glute Bridge March in Plates

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