Glute Bridge Marches

Technique

Setup

Lie on your back with your knees bent, feet flat and hip-width apart, arms on the floor by your sides. Drive through your heels to lift your hips into a glute bridge.

Movement

Holding the bridge, lift one foot off the floor and draw that knee toward your chest, then set it down and lift the other. Keep alternating without letting your hips drop between marches.

Form Tip

Keep your hips level; if the side of the lifted leg drops, squeeze the planted glute harder and slow the march down.

Increase Difficulty

Hold each knee up for 2 seconds, or cross your arms over your chest to remove their support.

Decrease Difficulty

Lower your hips to the floor between marches, or go back to Glute Bridges.