Body & Balance Studio

Bridge March

strengthenhipintermediateactive

Content last reviewed: 2026-07-14

Bridge March demonstration

How to do it

  1. Lie on your back with your knees bent and feet flat, hip-width apart.
  2. Press through the whole foot — especially the heel and base of the big toe — and squeeze your glutes to lift your hips into a bridge, forming a straight line from knees to shoulders.
  3. Holding that height, slowly lift one foot only a few centimetres until the hip and knee begin to unload, without letting the pelvis drop or rotate.
  4. Lower the foot and repeat on the other side, keeping your pelvis level throughout.

Form cues

  • Lift the hips through hip extension, not by arching the low back; keep ribs and pelvis stacked.
  • Maintain equal pressure through the planted foot and do not push through the neck.
  • Move the feet slightly closer if the hamstrings cramp.
  • Stop the set when the pelvis rotates, drops or the lower back arches.

Dosage

3 × 10 reps per side

Muscles worked

gluteus maximus — anatomical illustration
gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
hamstrings — anatomical illustration
hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
gluteus medius — anatomical illustration
gluteus mediusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
obliques — anatomical illustration
obliquesAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Strengthens: gluteus maximus, hamstrings, gluteus medius, obliques

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