Glute Bridge with Straight Leg March
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Glutes
Core Stability
Posterior Chain
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Bodyweight
Mat (optional)
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Beginner to Intermediate
Overview
The Glute Bridge with Straight Leg March is a dynamic variation of the traditional glute bridge that challenges glute and core stability while incorporating single-leg control. As one leg lifts into a march position, the opposite glute remains engaged to prevent pelvic drop, building strength and balance across the posterior chain.
Muscles Worked
PRIMARY:
Gluteus maximus
Hamstrings
SECONDARY:
Gluteus medius
Core stabilizers
Hip flexors
STEP-BY-STEP INSTRUCTIONS
Lie on your back with knees bent, feet flat on the floor hip-width apart, and arms by your sides for stability.
Press through both heels to lift your hips into a full glute bridge position—hips level and extended.
Once stable, lift one leg off the ground, straightening it and bringing it to approximately a 90° angle at the hip (as if marching).
Keep hips level and avoid letting them drop or rotate.
Slowly lower the leg back to the ground and repeat on the opposite side.
Alternate legs for the prescribed number of reps, maintaining the bridge position throughout.
Variations
Banded Glute Bridge March (glute loop above knees)
Weighted Glute Bridge March (light dumbbell or plate on hips)
Elevated Glute Bridge March (feet on bench)
Pause march with 2-second hold at top
Benefits
Improves single-leg glute engagement
Builds core and pelvic stability
Increases control and symmetry across hips
Great warm-up or activation movement before heavier lifts
COACHING CUES
Keep your hips level so you aren’t rocking
Drive through the heel of the grounded foot
Move with control, not speed
Engage your core to resist rotation
Notes
The Glute Bridge with Straight Leg March is a great foundational exercise to build glute strength, improve hip control, and strengthen your core. This movement teaches your body how to stabilize unilaterally and resist unwanted movement, an essential skill for both athletic performance and everyday function.