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Glutes

Glute Bridge March

The Glute Bridge March is a strength exercise with no equipment for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 43%, gluteus medius 12% and hamstrings (biceps femoris) 10%.

Level: IntermediateEquipment: BodyweightMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Lie on your back on a mat with your knees bent and feet flat, hip-width apart.
  2. Drive through your heels and lift your hips until your shoulders, hips and knees form a straight line.
  3. Keeping the hips high and level, lift one foot off the floor and bring that knee toward your chest.
  4. Set the foot back down and repeat with the other leg.
  5. Keep alternating legs for the set, then lower your hips to the mat.

Tips

  • Squeeze the glute of the standing leg hard before you lift the other foot.
  • Move slowly: the goal is to keep the hips perfectly still.

Common mistakes

  • Letting the hips drop or twist each time a foot lifts.
  • Arching the lower back to hold the hips up.
  • Rushing the steps so the hips bounce.

Muscles worked by the Glute Bridge March

  • Gluteus maximus Primary43%
  • Gluteus medius Secondary12%
  • Hamstrings (biceps femoris) Secondary10%
  • Adductors Minor5%
  • Hamstrings (semitendinosus/-membranosus) Minor5%
  • Hip flexors Minor5%
  • Quads (vastus lateralis) Minor5%
  • Quads (vastus medialis) Minor4%
  • Spinal erectors (lower back) Stabilizer4%
  • Obliques Stabilizer3%
  • Upper abs Stabilizer2%
  • Quads (rectus femoris) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

From the floor the range is shorter; same muscles. Holding the bridge while lifting one foot at a time. Hip extension against a load on the hips with the knees bent: glute max peaks at lockout, the bent knee keeps the hamstrings short so they only assist.

Glute Bridge March alternatives

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Frequently asked questions

What muscles does the Glute Bridge March work?

Mainly the gluteus maximus. The gluteus medius and hamstrings (biceps femoris) assist.

Is the Glute Bridge March good for beginners?

The Glute Bridge March is rated intermediate. If you are new, learn the Glute Bridge Single Leg first and build up from there.

What is a good alternative to the Glute Bridge March?

For example the B-Stance Hip Thrust, Band Hip Thrust Single Leg and Smith Machine Hip Thrust (Single Leg). They train mostly the same muscles, some with different equipment.

Sources

  • Contreras et al. 2015, J Appl Biomech 31(6):452-458 (hip thrust vs back squat)

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