Glute Bridge March

Setup

- Prepare and inspect the required equipment (exercise mat) and clear enough space for the full movement and safe exit.

- For Glute Bridge March, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Lie on the back with feet hip-width near the glutes, ribs relaxed and both full feet planted.

Execution

- Lift the hips to a straight shoulder-to-knee line, brace, then raise one foot only to tabletop height; replace it fully before switching.

Range, tempo and breathing

- Perform 3 × 10–15 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not arch the back, let one hip drop or push from the toes. Lower the bridge, make the foot lift smaller or use a regular bridge.

Regression and progression

- Use more support, a shorter lever or a smaller pain-free range.

- Increase the lever or range first; add external load only after every repetition stays controlled.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.