Exercise guide
Bridge March
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
The Bridge March is a dynamic glute bridge variation that builds pelvic stability and unilateral strength by challenging the core to prevent hip rotation. It primarily targets the glutes and hamstrings while heavily engaging the obliques and deep abdominals to maintain a level pelvis.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Place your arms by your sides with palms down for stability.
- Engage your core and lift your hips until your body forms a straight line from shoulders to knees.
How to do it
- Exhale as you lift one foot off the floor, bringing your knee toward your chest while keeping the hips elevated.
- Pause briefly at the top, ensuring your pelvis remains level and does not tilt toward the floor.
- Inhale as you slowly lower your foot back to the ground with control.
- Immediately repeat the movement with the opposite leg, alternating sides for the duration of the set.
Form checklist
- Keep hips level and square to the ceiling throughout the entire movement.
- Avoid arching your lower back; keep your ribs tucked and core braced.
- Ensure the planted foot stays flat and the glute remains fully engaged.
- Keep your neck relaxed and gaze toward the ceiling.
Pro tips
- Visualize a glass of water resting on your pelvis that you must not spill as you switch legs.
- Drive your triceps into the floor to create more upper body tension and stability.
- Slow down the tempo of the march to increase time under tension for the stabilizing muscles.
Make it harder
- Cross your arms over your chest to remove the balance support from your hands.
- Perform the march with your heels on an elevated surface or a foam roller to increase hamstring demand.
Frequently asked
- What muscles does the bridge march work?
- The bridge march primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the bridge march?
- The bridge march requires no equipment — just your body weight.
- Is the bridge march good for beginners?
- The bridge march is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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