Glute Bridge March
Glute Bridge March earns a place on leg day, and pure bodyweight leverage keeps the focus on strength you can feel outside the gym.
How to do Glute Bridge March
- Lie flat on your back with your knees bent and feet flat on the ground.
- Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
- While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
- Lower your foot back to the ground and repeat the movement with the other leg.
- Continue alternating legs in a marching motion while maintaining the bridge position.
- Repeat for the desired number of repetitions.
Glute Bridge March Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Glute Bridge March Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Glute Bridge March
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Glute Bridge March — Frequently Asked Questions
How do you do the Glute Bridge March?
Lie flat on your back with your knees bent and feet flat on the ground. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders. While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Glute Bridge March work?
The Glute Bridge March primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Glute Bridge March should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Glute Bridge March good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Glute Bridge March?
Try the Dumbbell Single Leg Deadlift With Stepbox Support, Reverse Hyper Extension (on Stability Ball) or the Barbell Stiff Leg Good Morning. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
