# Glute Bridge March

URL: https://heatsy.app/ex/glute-bridge-march

Also known as: Marching Glute Bridge, Bridge March, Marching Bridge

Body region: Glutes, Core

## Muscles

- Main: Gluteus Maximus, Gluteus Medius
- Helps: Iliopsoas, Biceps Femoris, Semitendinosus, Semimembranosus
- Holds: Erector Spinae, External Oblique, Internal Oblique, Transversus Abdominis

## Technique

1. Lie on your back with knees bent and feet flat, then lift into a glute bridge.
2. Keeping the hips high and level, lift one foot a few inches off the floor.
3. Set it down and lift the other foot.
4. Keep marching slowly for the set, then lower the hips.

### Cues

- Hips must not drop or tilt when a foot lifts.
- Press hard through the heel of the standing foot.

### Common mistakes

- Letting the hip sag on the side of the lifted leg.
- Arching the lower back to stay up.
- Marching fast instead of controlled.

## Alternatives

- [Glute Bridge](https://heatsy.app/ex/glute-bridge)
- [Single-Leg Glute Bridge](https://heatsy.app/ex/single-leg-glute-bridge)
- [Dead Bug](https://heatsy.app/ex/dead-bug)