Exercise guide
Glute March
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
The Glute March is a dynamic bridge variation that builds gluteal strength and core stability by challenging the hips to remain level while alternating leg support. It effectively targets the posterior chain while forcing the obliques and deep core to resist pelvic rotation.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat 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.
- Lift your hips into a bridge position, creating a straight line from your shoulders to your knees.
How to do it
- While maintaining the bridge height, exhale and lift one foot off the ground, bringing the knee toward your chest in a controlled marching motion.
- Inhale as you slowly lower the foot back to the starting position, ensuring the heel lands softly.
- Immediately repeat the movement with the opposite leg while keeping the hips elevated and perfectly level.
- Maintain a steady, controlled tempo, focusing on core bracing rather than speed.
Form checklist
- Keep hips level; do not let the pelvis dip or rotate as you switch legs.
- Maintain a neutral spine by bracing your core to avoid excessive arching in the lower back.
- Drive through the heel of the planted foot to keep the glutes fully engaged.
- Keep your neck and shoulders relaxed on the floor.
Pro tips
- Focus on 'anti-rotation'—imagine a glass of water sitting on your pelvis that you must not spill as you switch legs.
- Squeeze the glute of the standing leg as hard as possible before lifting the opposite foot to maximize stability.
Make it harder
- Cross your arms over your chest to remove the stability provided by your hands.
- Place your feet on an unstable surface like a BOSU ball or foam roller to increase the balance challenge.
Frequently asked
- What muscles does the glute march work?
- The glute march primarily targets the glutes, hamstrings, and hip flexors, and also works the abs, obliques, and quadriceps as secondary muscles.
- What equipment do you need for the glute march?
- The glute march requires no equipment — just your body weight.
- Is the glute march good for beginners?
- Yes. The glute march is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Barbell Hang CleanAdvanced · erector spinae, glutes, hamstrings, hip flexors, and quadriceps
- Bodyweight SwingIntermediate · glutes, hamstrings, and hip flexors
- Dumbbell One Arm Snatch LeftIntermediate · calves, glutes, hamstrings, hip flexors, and quadriceps
- Flexion And Extension Hip StretchIntermediate · glutes, hamstrings, hip flexors, and quadriceps