Marching Glute Bridge
A glute bridge held at the top while alternately lifting one foot off the floor. It trains glute endurance and pelvic and trunk stability.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Gluteus Medius
- Transverse Abdominis
- Obliques
- Sets
- 2–3
- Reps
- 10–16 total
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with knees bent, feet flat, and lift your hips into a glute bridge.
Holding the bridge, lift one foot a few centimetres off the floor, bringing the knee towards you.
Place it back down with control.
Repeat on the other side, alternating.
Keep your hips high and level throughout.
Breathing: Breathe steadily throughout; exhale as each foot lifts.
Coaching tips
Hips don't drop
Level pelvis
Slow marches
Common mistakes
Hips dipping on each step
Pelvis rotating
Arching the back
Safety notes
Lower the hips and rest if you can't keep them level.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.