Marching glute bridge – how to do it right
Keep your hips up, lift one knee at a time.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- Bridge: hips up, shoulders, hips and knees in line.
- Lift one knee toward your chest in turn.
- Hips stay level and high – don’t drop.
- Squeeze your glutes, arms press into the floor.
How long?
40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds.
If something niggles
Don’t fancy the floor? Then do Glute bridge instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
Similar exercises
Glute bridgeOn your back, feet down, lift hips and squeeze glutesRomanian deadliftKnees slightly bent, hips back, back straightSingle-leg glute bridgeOne leg straight, lift hips, keep pelvis levelFrog bridgeSoles together, knees out, lift your hips, squeeze your glutesEisenhorn deadliftBar from knee height, hips back, back straightKettlebell swingHips back, then snap them forward – arms stay loose