Glute March
- Synergistenmuskeln
- Hamstrings, Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The glute march is a bodyweight hip exercise that combines a glute bridge hold with an alternating knee lift, primarily working the gluteus maximus, hip flexors (iliopsoas), and abs (rectus abdominis). The hamstrings, quadriceps, sartorius, and tensor fasciae latae assist to keep the hips level. It builds glute endurance and core stability and is a beginner-friendly addition to warm-ups and finishers.
Glute March: So führst du sie aus
- 1Lie on your back with your knees bent, feet flat on the floor about hip-width apart, and arms resting at your sides.
- 2Brace your core and drive through your heels to lift your hips until your shoulders, hips, and knees form a straight line.
- 3Hold this bridge position with your glutes squeezed and your ribs pulled down toward your hips.
- 4Without dropping your hips, lift one foot off the floor and raise that knee toward your chest in a controlled marching motion.
- 5Lower the foot back to the floor under control while keeping your pelvis level and your hips fully raised.
- 6Repeat with the other leg, alternating sides for the prescribed number of reps or time.
- 7After your final rep, lower both feet, then lower your hips back to the floor with control.
Technik-Tipps
- Keep your hips high and level throughout; imagine balancing a glass of water on your pelvis so it does not tip when you lift each knee.
- Move slowly and deliberately rather than rushing, so your glutes and core do the stabilizing work instead of momentum.
- Exhale as you raise each knee and keep your lower back flat to maintain core tension.
- Start with both feet planted to find a strong bridge, then begin marching once you can hold a stable, level position.
Häufige Fehler
- Letting the hips sag toward the floor as you march, which takes tension off the glutes and turns the move into a leg lift only.
- Twisting or dropping one side of the pelvis when a foot lifts, which loads the lower back unevenly and reduces the core challenge.
- Overarching the lower back to push the hips up, which strains the spine instead of using the glutes to extend the hips.
- Marching too fast and bouncing the feet, which uses momentum and removes the stability work the exercise is meant to build.
Häufig gestellte Fragen
What muscles does the glute march work?
It mainly works the gluteus maximus, the hip flexors (iliopsoas), and the abs (rectus abdominis). The hamstrings, quadriceps, sartorius, and tensor fasciae latae assist to keep your hips raised and your pelvis level.
Is the glute march good for beginners?
Yes. It uses only your body weight and builds from the basic glute bridge, so it is a beginner-friendly way to train glute endurance, hip stability, and core control. Master a steady bridge hold first, then add the marching.
What is the difference between a glute march and a glute bridge?
A glute bridge is a static hold or repeated hip raise with both feet planted. The glute march keeps the hips raised while you alternately lift each knee, adding a single-leg stability and anti-rotation challenge for the glutes and core.
How many reps should I do in the glute march?
A good starting point is 2 to 3 sets of 8 to 12 marches per leg, or timed sets of 20 to 30 seconds. Stop a set once your hips start to sag, since holding a level pelvis is the point of the movement.
