Glute Bridge March
- Pro
- Intermediate
- Home
- Pilates
The glute bridge march holds a bridge with your hips lifted, then lifts one knee toward your chest at a time while the other foot stays planted. Marching under load trains the glutes, hamstrings and abs together as they resist rotation. Intermediate lifters use it at home or in pilates as a main lift or a finisher, for reps.
- Muscles
- Glutes, Hamstrings, Abs
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Hold a glute bridge with your hips high.
- Lift one knee toward your chest without dropping your hips.
- Place the foot back down with control.
- Alternate legs, keeping your pelvis level.
Form cues
- Exhale as you lift each knee up.
- Keep your standing foot rooted flat on the floor.
- Brace your core to stop your hips from twisting.
Common mistakes
- Hips tilt sideways as one knee lifts. Keep both hips level and square throughout.
- Hips sink lower with each rep. Reset to full bridge height before every lift.
- Foot slams back down without control. Place the foot down slowly and deliberately.
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