How To Do Glute Bridge March

Glute Bridge March Exercise

Glute Bridge March is a great exercise for working the gluteus muscles, lower abdominals and hamstrings.

This is a safe and effective way of developing the lower abs because there are no compression and shearing forces on your lower back.

Glute Bridge March can be done as a warm up or as a dynamic stretch prior to exercising legs, back or doing any overhead pressing.

It will also help improve flexibility in the lower back, hips and hamstrings.

Glute Bridge March How To

  • Lie on you back with your knees bent; arms on the sides and braced on the floor.
  • Push your hips up to a bridge position by driving your heels to the floor. Maintain that position.
  • Lift one bent knee as high as you can; you should feel a contraction at the lower abs and a stretch on the glutes and hamstrings.
  • Bring your leg down and when your foot is firmly on the floor, lift the other knee up to the same position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

As a bodyweight exercise, Glute Bridge March is all about the contraction and stretch; getting your mind into the muscle.

When lifting the knee, pull your ribs toward your lower abs for a good contraction.

Lift your knee to a point that you feel a stretch on the glutes and hamstrings.

This is an exercise where the reps must be done deliberately and with precision.

Variations: Single Leg Glute Bridge, Single Leg Hip Thrust

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Glute Bridge March