Glute Bridge March (How To, Muscles Worked, Benefits)

The Glute Bridge March is a stability-focused glute exercise that builds strength and control through the hips, core, and glutes. It starts in a standard glute bridge position, but instead of reps, you alternate lifting one knee toward your chest at a time—forcing each side to stabilize while the other moves.

It’s great for targeting imbalances, reinforcing hip alignment, and waking up your glutes before a workout.

Primary Muscles Worked: Gluteus Maximus, Hamstrings
Secondary Muscles Worked: Core, Hip Flexors, Gluteus Medius (Stabilizers)
Equipment Needed: None (mat optional for comfort)

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How To Do Glute Bridge Marches

Step-by-Step Instructions

1. Set-Up:
   • Lie on your back with knees bent and feet flat on the floor, hip-width apart.
   • Press through your heels to lift your hips into a full glute bridge position—shoulders, hips, and knees in a straight line.
   • Engage your core and keep your hips level.
2. Execution:
   • While holding the bridge, lift one foot off the floor and bring your knee toward your chest.
   • Slowly lower the foot back down and repeat on the opposite side.
   • Alternate legs in a controlled “marching” motion while maintaining a strong bridge position throughout.
3. Tips for Proper Form:
   • Keep your hips level—don’t let them drop or twist as you lift a leg.
   • Move slowly and avoid using momentum.
   • Focus on keeping your core braced to control the pelvis and lower back.

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Key Benefits

• Improves single-leg glute activation and hip stability.
• Strengthens the core and reinforces anti-rotation control.
• Great for warm-ups, rehab, or as a glute finisher.

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Modifications and Variations

• Easier Option:
  • Keep the range of motion small—just lift the heel instead of bringing the knee all the way up.
• Harder Option:
  • Add a resistance band above your knees.
  • Pause for 2–3 seconds at the top of each march.
  • Perform with your feet elevated or on a stability ball for added challenge.

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Common Mistakes

• Letting the Hips Drop or Tilt: Stay level and locked in.
• Speeding Through Reps: Use a slow, controlled pace to maintain engagement.
• Pushing Through Toes: Drive through your heels to stay in the glutes.

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Reps and Sets Recommendations

• For Activation: 2–3 sets of 10–12 total reps (5–6 per leg), slow and controlled.
• For Stability & Strength: 3–4 sets of 10–16 total reps or 30–40 seconds of marching.
• As a Finisher: 2–3 rounds to fatigue or failure, maintaining form.

Glute Bridge Knee Drive Variations

If you’re struggling with Glute Bridge Knee Drives, here are a couple of variations you can try that are a little easier to start with. You can always progress back to Glute Bridge Knee Drives when you feel you’re ready.

Glute Bridges

The easiest modification to make with Glute Bridge Knee Drives is to leave both feet on the floor and perform ‘regular’ Glute Bridges. Being able to drive off of both feet instead of just one it makes the movement easier to do.

Are Glute Bridges too easy, but Knee Drives still too challenging? Give Single Leg Glute Bridges a try. They’re the next progression as you continue working towards more difficult variations.

Bird Dogs

If you’re still struggling to get good hip extension, even with regular Glute Bridges, try switching things up a bit and give Bird Dogs a try instead.

Bird Dogs are another great glute activation movement, but they are done by starting prone on all fours (hands and knees). Lift and extend the right arm and left leg, squeeze the glutes, and then return to the starting position. Repeat for the opposite side.

More Links and Info

Looking for more great warm-up movements like this one? Make sure to check out my Warm-up Section of my Exercise Library. There you’ll find more step-by-step instructions on other great mobility drills and glute activators – all for free.

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