Abs, Hamstrings, Hip Flexors
Marching Glute Bridge Overview
The marching glute bridge a glute bridge variation and an exercise used to isolate the glute muscles.
The marching glute bridge also challenges the other muscles of the core by incorporating flexion by bringing the knee to the chest.
The marching glute bridge is an excellent exercise to incorporate into your leg workouts and glute workouts, or as a warm up/activation exercise prior to your workout.
Marching Glute Bridge Instructions
- Start in a supine position on the floor with your arms at a 45 degree angle relative to your torso.
- Bridge your hips up by squeezing your glutes and driving your heels into the floor.
- Lift one leg and flex the hip to 90 degrees while keeping the knee bent to 90 degrees as well.
- Lower the leg back to the starting position and repeat step #3 with the opposite leg.
- Repeat for the desired number of repetitions.
Marching Glute Bridge Tips
- Ensure that the lower back doesn’t arch as you extend the hip, you should focus on squeezing the glutes and slightly posteriorly tilting the pelvis.
- Ideally you should prioritize a straight line from your knees through your shoulders at the peak of contraction.
- Don’t allow the hips to drop or rotate as you lift each leg.
- Focus on exhaling as you bridge the hips up. You shouldn’t feel the movement through your lower back at all.
- If you can’t seem to feel your glutes activating, palpate the musculature with your hands and focus on pausing the movement at the peak of contraction.
- If you find one glute has less contractility than another, perform the movement unilaterally and then incorporate the bilateral version after you have accumulated sufficient volume on the side with poor contractility.