Dumbbell Glute Bridge March
Level up your glute gains and core stability. This weighted variation adds a balancing challenge to the classic bridge, torching the posterior chain and stabilizing muscles with every march.
The Dumbbell Glute Bridge March mainly works the glutes & hips and core, with help from the hamstrings and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Glute Bridge March Muscles Worked
Primary
Glutes (gluteus maximus); Hip Flexor (iliopsoas)
Secondary
Hamstrings; Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
How to do the Dumbbell Glute Bridge March
Setup
Lie flat on your back on a mat.
Hold a single dumbbell securely with both hands, extending your arms straight up toward the ceiling. Maintain this hold throughout the entire movement.
Position your feet flat on the floor, hip-width apart, and close to your glutes.
Execution
Bridge: Press through your heels to lift your hips off the floor, creating a straight line from your knees to your shoulders. Squeeze your glutes at the top.
March: Keeping your hips elevated and stable, slowly lift one foot off the ground, bringing your knee toward your chest.
Switch: Lower that foot back to the floor while maintaining a stable bridge, then immediately lift the opposite foot to march.
Maintain: Ensure your hips do not sag or rotate while you are marching; keep the core tight to support the spine.
Dumbbell Glute Bridge March FAQs
What muscles does the Dumbbell Glute Bridge March work?
The Dumbbell Glute Bridge March mainly works the glutes & hips and core, with help from the hamstrings and lower back. The main muscles are the gluteus maximus and iliopsoas.
What equipment do you need for the Dumbbell Glute Bridge March?
None. The Dumbbell Glute Bridge March is a bodyweight exercise, so you can do it anywhere.
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