Glutes exercise · body weight
Glute Bridge March
The glute bridge march is a bodyweight exercise that targets the glutes, with the hamstrings and quadriceps assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings, quadriceps
- Equipment
- Body weight
- Body part
- Upper legs
How to 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.
- 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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the glutes. The hamstrings and quadriceps work as secondary muscles. See all glute exercises or every bodyweight exercise.
