Glutes
Glute Bridge March
A glute bridge where you hold your hips up and lift one knee at a time. Each lift leaves one leg holding you up, so your glutes and core have to keep your hips level.
- Works
- Glutes, hamstrings, core
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Lie on your back with your knees bent, feet flat and hip width apart, heels close to your hips. Rest your arms on the floor by your sides.
- 2Squeeze your glutes and lift your hips until your body is a straight line from shoulders to knees.
- 3Keep your hips up and lift one foot off the floor, bringing that knee toward your chest.
- 4Set it down and lift the other. Keep marching without letting your hips drop.
Cues
- Hips stay level, no tipping side to side.
- Squeeze the glute on the foot that's down.
- Ribs down so your back doesn't arch.
Common mistakes
- Hips dropping or tipping. Slow down and squeeze harder on the standing side. Lift the knee less if you need to.
- Arching your lower back. Pull your ribs down and lift with your glutes. Stop when your body makes a straight line.
- Rushing the march. Take a beat on each side so your hips settle before you switch.
Easier
Hold a regular glute bridge without marching, or lift each foot just an inch off the floor.
Harder
Hold each knee up for 2 seconds, or cross your arms on your chest so they can't help you balance.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Why do my hamstrings cramp during glute bridges?
Usually your feet are too far from your hips, so your hamstrings take over. Walk your heels in closer and squeeze your glutes to lift. If they still grab, lower down, shake them out and start again.
