For this week’s Best Butt Exercise I’d like to take you back to bridging, but in a dynamic way that is going to make your booty burn!
Exercise: Glute Bridge March
Muscles worked: Glutes, hamstrings, core, balance
Jolie Recommends: 50 marches
Difficulty rating: 5
Effectiveness rating: 9
Ever wanted to join the marching band? This exercise will help keep those yearnings at bay, and lift and firm your butt at the same time!
Best Butt Exercise #34: Glute Bridge March
If you’re not already familiar with the glute bridge, then go check out how to do a proper glute bridge first!
The glute bridge march is a modification of the standard glute bridge exercise, so if you’re looking to step it up a notch, you’re in the right place.
This move is almost like a one-legged glute bridge at times, as you’ll be ‘marching’ on the spot which will have you on only one leg as you march along. This dynamic movement is fantastic because it not only stretches out the glute muscles on the side of the raised leg, but your supporting leg is forced to maintain the bridge, just like in the one-legged version.
Either way you look at it, this is a winning exercise for building beautiful buns.
How to Do the Move
- Start lying on your back with knees bent and both feet positioned shoulder width apart about a foot away from your butt on the floor.
- With a tight core and squeezing your glutes, raise your hips into a glute bridge position. Lift your toes slightly to help push through your heels.
- Holding the bridge position the entire time, start to ‘march’ by raising the left knee up towards your chest.
- Alternate legs by lowering your left foot back to the ground, and then raising your right knee towards your chest.
- This is one ‘march’ – see if you can do at least 50!
Perfecting Your Form
- It’s imperative to keep your hips up by engaging your glutes the entire time!
- See above!! Pay special attention so that you don’t let your hips sink down as you march.
- Keep your stomach and core muscles engaged to keep your back in a neutral position.
This exercise can be done as long as you like, but see if you can aim for 50 marches. Increase the difficulty by marching for longer, or try holding a dumbbell on your hips to give you butt a bit of extra work!
Of course, if marches are too difficult and you find that your hips tend to drop downwards, then hold off the marches for now – go back and master the glute bridge first, then come back to marching after that!