Glute March
Strengthen your glutes, core, and hamstrings with Glute Marches! A bodyweight exercise perfect for all fitness levels.
The Glute March mainly works the glutes & hips and hamstrings, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Glute March Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Glute March Variations and Alternatives
How to do the Glute March
Begin by lying flat on your back with your knees bent and feet flat on the ground, hip-width apart.
Push through your heels to lift your hips off the ground into a bridge position, creating a straight line from your knees to your shoulders.
Engage your core and glutes to hold your pelvis steady.
While keeping your hips raised, lift your right foot off the ground and drive your knee towards your chest without dropping your hips.
Place your right foot back on the ground and repeat the motion with your left leg.
Continue to alternate legs, mimicking a marching motion, all while keeping your hips elevated and stable.
Perform the exercise for a specified number of repetitions or time.
Ensure that you maintain core engagement and avoid letting your hips sag or twist throughout the exercise to get the most benefit and reduce the risk of injury.
---
Glute March FAQs
What muscles does the Glute March work?
The Glute March mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Glute March?
None. The Glute March is a bodyweight exercise, so you can do it anywhere.
What workout day should the Glute March go on?
It belongs on leg day in a push/pull/legs routine.
What are some Glute March variations and alternatives?
Similar exercises include the Hip Lift March, Hamstring March Bridge, Lying Straight-Leg March and Resistance-Band March Plank.
Training calculators
Work out the numbers behind your training before your next session.