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Hip · Strengthening

Glute Bridge with March

Glute bridge with march, 3 sets, 10 repetitions per leg

Illustration of the Glute Bridge with March exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Description: Lie on your back with knees bent and feet flat on the ground, pelvis on the floor. Slowly lift the pelvis by contracting the glutes until the shoulders, pelvis, and knees are aligned. While maintaining this position, alternate small lifts of each foot without letting the pelvis drop, then slowly lower the pelvis back to the ground.

Tips: Keep your back straight without arching, engage your glutes to stabilize the pelvis, and control the movement to avoid jerks.

Progression: Gradually increase the number of repetitions or the duration of holding the elevated position as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
mat
Starting position
Lying on back with knees bent and feet flat on the ground
Clinical goal
Strengthening of gluteal muscles and hip stabilization
Also known as
hip bridge with march, pelvic lift with foot raise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.