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Glute March

Step by step instructions, muscle activation and variants for the Glute March.

EasyAbsGlutes

About this exercise

The glute march is a bodyweight exercise performed in a supine bridge position where you alternately lift each foot off the floor in a marching pattern. It challenges unilateral glute and hamstring stability while keeping the pelvis level and the core engaged throughout.

How to Perform

  • Lie on your back with knees bent, feet flat on the floor hip-width apart, and arms relaxed at your sides
  • Drive through both heels to raise your hips into a bridge position, forming a straight line from shoulders to knees
  • Keeping the hips level and core tight, lift one foot off the floor, bringing the knee toward your chest
  • Lower that foot back to the floor with control, then repeat on the opposite leg
  • Continue alternating legs in a steady marching rhythm while maintaining the bridge height throughout

Muscle Activation

Primary
AbsGlutesCore
Secondary
QuadricepsHamstringsOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Glute March

The Glute March is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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