full body focus
Bridge Marches
Glute strength with core challenge.
Key cue: Hold the bridge and lift one foot at a time without your hips dropping.
Area
full body
Level
intermediate
Volume
3 × 8/side
Goal
fitness
How to do it
- 1Lie on your back with your knees bent and your feet flat, hip-width apart, and lift your hips into a glute bridge.
- 2Keep your hips level and your tummy gently braced.
- 3Slowly lift one foot off the floor, bringing the knee towards your chest, without your hips dropping.
- 4Place that foot back down and lift the other. Do 8 on each side, then lower your hips slowly.
Easier and harder versions
- Easier
- Lift only your heel a few centimetres, or stay in a lower bridge.
- Harder
- Hold each knee lift for 3 seconds, or lift the foot with the leg extended.
Helps with
Commonly used for:
Glute and trunk controlPelvic stabilityProgression from the basic bridge
Benefits
- Strengthens glutes single-sided
- Builds anti-rotation core
- Supports running gait
Muscles worked
Strengthening. Strengthens your glutes, hamstrings, core and hip flexors.
GlutesHamstringsCoreHip flexors
Form tips
- Imagine a glass of water balanced on each hip bone.
- Move slowly: the slower you go, the harder your hips work.
Common mistakes
- Letting the hip on the lifted side drop.
- Rocking from side to side to lift the foot.
When to avoid or modify
- Hamstring cramp: bring your feet closer to your hips
- Lower back pain while marching: go back to the Glute Bridge
- Your pelvis dropping to one side that you can't control: lift your foot less high
- Pregnancy beyond 16 weeks: lying flat on your back can make you feel faint, so choose a side-lying or seated exercise instead
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder