Glute Bridge March
Expert Advice
Focus on keeping your hips level and stable throughout the exercise to prevent rocking and to maximize glute and core activation.
How-to-do Steps
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your hips off the ground into a bridge position, squeezing your glutes.
- While keeping your hips elevated, lift one knee towards your chest.
- Lower the lifted leg back to the starting position.
- Alternate legs and continue the 'march' for the desired number of repetitions.
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Muscles Worked
Glute Bridge March primarily targets the Glutes, Quads, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes34%
Quads28%
Abs28%
Secondary
Hamstrings10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Glute Bridge March work?
Glute Bridge March primarily targets the Glutes, Quads, Abs. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Glute Bridge March?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Glute Bridge March suitable for beginners?
Yes, Glute Bridge March is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
