Glute March
Description
The glute march holds a glute bridge position and alternately lifts one foot off the floor while maintaining the bridge. It builds glute activation, single-leg hip stability, and anti-rotation core strength.
Equipment Required
Glute March Instructions
- Lie on your back with knees bent, feet flat. Bridge your hips up.
- Maintain the bridge position throughout.
- Lift your right foot 2 to 4 inches off the floor. Hold for 1 to 2 seconds.
- Return it to the floor.
- Lift your left foot. Hold.
- Continue alternating — marching in place from the bridge.
- Keep your hips level — do not let them drop when one foot lifts.
- Aim for 10 to 15 marches per side.
Glute March Form & Visual
Glute March Benefits
- Builds glute activation and endurance
- Develops single-leg hip stability
- Anti-rotation core demand from alternating
- Beginner-friendly
- No equipment needed
- Excellent warm-up for lower-body training
Glute March Muscles Worked
- Gluteus maximus (bridge hold)
- Gluteus medius (hip stability)
- Core (anti-rotation)
- Hamstrings
Glute March Variations & Alternatives
- Glute Bridge
- Glute Bridge March
- Dumbbell Glute Bridge
- Single-Leg Glute Bridge
- Banded Glute March
