Glute Bridge March

Bodyweight variation that changes support, leverage, or height to scale difficulty without external load.

• Isolation
• Bodyweight
• Beginner

How to do it

• Adjust the leverage to complete the full range under control
• Keep the body active as one unit
• Progress range of motion before difficulty

Sets, reps and tempo

Ranges: 12–20 reps · 0–2 RIR

Tempo: Lift for 1 s, squeeze at the top for 2 s, lower for 2 s

Common mistakes

• Choosing leverage that forces you to shorten the range
• Using momentum and losing trunk position

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings

Alternatives

• Glute Bridge
• Hip Thrust
• Single-Leg Glute Bridge