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Exercise handout — move better, feel better.
Glute Bridge with March
Hold a bridge position and alternate lifting each foot off the floor. This adds anti-rotation challenge and single-leg work.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Mini band above knees for challenge
Dosage
3
Sets
8
Reps / Time
60 sec
Rest
2 seconds each foot
Tempo
Step-by-Step Guide
Set up
- Lie on back, knees bent, feet flat
- Lift hips into bridge position
- Hold this position throughout
Step 1 of 6
While holding bridge, lift right foot 2-3 inches off floor
Step 2 of 6
Keep hips completely level, no dropping
Step 3 of 6
Hold for 1-2 seconds
Step 4 of 6
Place foot back down
Step 5 of 6
Immediately lift left foot
Step 6 of 6
Continue alternating
Breathing
- Breathe throughout
- Don't hold breath
Form Cues
- Keep hips perfectly still
- Don't let hips drop when foot lifts
- Small controlled movements
- Keep glutes squeezed the whole time
Common Mistakes to Avoid
- Hips dropping when foot lifts
- Hips rotating to one side
- Lifting foot too high
- Losing bridge position
Safety Information
Keep hips stable. Stop if back pain occurs.
Progressions
Hold foot up longer or progress to single-leg bridge
Regressions
Do regular glute bridges or smaller foot lifts
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.