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.
Instructions
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.