Dumbbell Glute Bridge Pullover March

Setup

• Lie on your back on the floor, knees bent with feet flat on the ground.

• Hold a dumbbell with both hands, extending your arms straight toward the ceiling above your chest.

• Engage your core and lift your hips into a glute bridge position, creating a straight line from your knees to your shoulders.

Movement

• Simultaneous Action: While holding the bridge, lower the dumbbell behind your head by hinging only at the shoulders, keeping arms relatively straight.

• Marching: As you lower the weight, lift one foot off the ground, bringing your knee toward your chest in a marching motion.

• Return: Bring the dumbbell back above your chest and return your foot to the floor simultaneously.

• Alternation: Repeat the movement, alternating the lifting leg with each repetition of the pullover.

Form Tips

• Keep your hips elevated and stable throughout the entire movement; do not let them sag.

• Ensure your lower back remains neutral and connected to the work; do not arch your back excessively.