Dumbbell Single Sided Glute Bridge March

Setup

• Lie on your back on a mat with your knees bent and feet flat on the floor, about hip-width apart.

• Hold a dumbbell securely with both hands or just one hand above your chest, keeping your arms extended for added resistance.

Movement

• Bridge: Engage your glutes to lift your hips off the floor until your body forms a straight line from your knees to your shoulders.

• March: While holding the bridge position, lift one foot off the floor and bring that knee toward your chest.

• Control: Slowly return that foot to the floor, ensuring your hips remain elevated and stable throughout the movement.

• Alternate: Repeat the lifting motion with the opposite leg, maintaining core tension to avoid letting your hips drop or shift.

Form Tips

• Keep your gaze upward and neck neutral.

• Imagine driving through the heel of your grounded foot to keep the glutes engaged.

• Exhale as you bring your knee toward your chest and inhale as you lower, or breathe steadily throughout.