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Glute Bridge with March

Draftmotor-control80%intermediate⬤ moderate evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
supine, knees bent ~90°, feet flat hip-width, hips lifted into a bridge so knees–hips–shoulders form a straight line and the pelvis is level
End
one knee marched up toward the chest to ~90° hip flexion while the hips stay level (no pelvic rocking), then lowered and alternated
Range of Motion
support hip held in bridge extension; marching hip flexes 0–~90°; pelvis excursion held near zero (anti-rotation)

How to Perform

Standard glute bridge held at the top. Slowly march one knee toward chest, lower, then the other — pelvis stays level (no rocking). Trains glute endurance + anti-rotation core.

Watch on YouTube↗

Opens a YouTube search for “Glute Bridge with March”

Starting position: supine

Coaching Cues

  1. 1

    Hips stay level the entire time — picture a glass of water on each hip

    (tactile)
  2. 2

    March slowly; speed is not the goal

    (verbal)

Evidence-Based Dosing & EMG Data

Recommended Dosing

2 × 6–8 marches each side from a held bridge.

Muscles Involved (11)

Primary Movers

Gluteus Maximus— Prime mover holding isometric hip extension to maintain the bridge at the top throughout the marches — the headline demand of the exercise.

Secondary Movers

Hamstrings (Group)— Assist gluteus maximus in sustaining hip extension of the supporting leg.
Iliopsoas— Drives the march — concentric hip flexion lifting each knee toward the chest.

Stabilizers

Transversus Abdominis— Deep anti-rotation core control keeping the pelvis from rocking as legs alternate.
Internal Oblique— Resists pelvic/trunk rotation — the anti-rotation demand of alternating marches.
External Oblique— Resists pelvic/trunk rotation to hold the pelvis level.
Quadratus Lumborum— Controls lateral pelvic tilt, keeping the hips level ('glass of water on each hip').
Rectus Abdominis— Braces the trunk and helps maintain a level pelvis during the bridge hold.
Gluteus Medius— Keeps the pelvis level when weight shifts to a single support leg during each march (prevents drop/rock).
Gluteus Minimus— Works with gluteus medius for frontal-plane pelvic stability during single-leg loading.

Synergists & Assistors

Rectus FemorisSynergist— Assists hip flexion of the marching leg.

Easier Variations ↓

1

Static Glute Bridge Hold

Hold the bridge 10–20 s without marching.

Harder Variations ↑

1

Single-Leg Glute Bridge

Extend one leg straight; bridge on the other.

Target Movements (2)

Hip ExtensionHip Joint (Coxofemoral)
Hip FlexionHip Joint (Coxofemoral)

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

WalkingBending & Lifting from the FloorSingle-Leg Balance

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Low Back PainrehabImprove Core StrengthperformanceImprove Posterior-Chain Strengthperformance

Research Notes

Reactivates inhibited glutes (driver, desk worker) while challenging pelvic stability.