Glute Bridge March
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Lie on your back on the floor with the knees bent and the feet flat, heels close to the glutes.
- Squeeze the glutes and lift the hips until the body is straight from knees to shoulders.
- Holding the hips level, lift one foot a few inches off the floor, then set it down.
- Lift the other foot the same way, alternating for the set without letting the hips drop.
FORM TIPS
- The hips must not tilt or sag as a foot lifts. If one side drops, lift the foot lower and slower.
- Count one rep per foot lift, and keep the count even between the sides.
TARGET MUSCLES
Primary
- Glutes
Secondary
- Quads
- Hamstrings
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.