Bridge March
strengthenhipintermediateactive
3 × 10 reps per side
How to do it
- Lie on your back with your knees bent and feet flat, hip-width apart.
- 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.
- 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.
- 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.
Muscles worked
Strengthens: gluteus maximus, hamstrings, gluteus medius, obliques
Part of a program
Part of Lower-Body Posture Reset
This exercise is one move. Lower-Body Posture Reset puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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