Hamstring March Bridge
Strengthen your core & glutes with the Hamstring March Bridge! This exercise improves stability and tones your backside.
The Hamstring March Bridge is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Hamstring March Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Hamstring March Bridge Variations and Alternatives
How to do the Hamstring March Bridge
Hamstring Bridge March
Starting Position:
Lie on your back on a flat surface, such as a yoga mat or soft ground.
Bend your knees and place your feet flat on the ground, about hip-width apart.
Your arms should be resting at your sides, palms facing down.
Ensure your head, shoulders, and feet are in a straight line.
Movement Instructions:
Engage your core muscles and push through your heels to lift your hips off the ground, forming a straight line from your shoulders to your knees. This is the bridge position.
Hold this bridge position while ensuring your shoulders and feet stay grounded.
Once stable, lift your right foot off the ground and bring your knee towards your chest. Keep your hips raised throughout this movement.
Lower your right foot back to the ground.
Repeat the same movement with your left foot, lifting your left knee towards your chest while keeping your hips elevated.
Continue alternating between right and left legs in a marching motion for a specified number of repetitions or duration.
Tips:
Keep your hips lifted and avoid letting them sag during the movement.
Focus on squeezing your hamstrings and glutes as you lift.
Breathe steadily, exhaling as you lift your leg and inhaling as you lower it.
If you feel any discomfort in your lower back, lower your hips slightly.
Repetitions: Aim for 10-15 repetitions on each leg for beginners.
Hamstring March Bridge FAQs
What muscles does the Hamstring March Bridge work?
The Hamstring March Bridge 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 Hamstring March Bridge?
None. The Hamstring March Bridge is a bodyweight exercise, so you can do it anywhere.
Is the Hamstring March Bridge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Hamstring March Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hamstring March Bridge variations and alternatives?
Similar exercises include the Alternating Arm & Hamstring Lift, Hip Lift March, Glute March and Hamstring Bridge.
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