Glute March

Strengthen your glutes, hips, and core with the Glute March. This bodyweight exercise improves hip stability and promotes better movement patterns.

BeginnerHips Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Description

A lower body exercise that primarily targets the glutes, but also works the hamstrings and lower back.

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How to do Glute March

01
Setup
Lie on your back with your knees bent, feet flat on the floor about hip-width apart, and arms resting by your sides.
02
Setup
Engage your core and glutes to lift your hips off the floor until your body forms a straight line from your knees to your shoulders.
03
Maintain this elevated hip position and slowly bring one knee towards your chest until your thigh is roughly perpendicular to the floor.
04
With control, slowly lower your foot back to the starting position without letting your hips drop or shift.
05
Immediately repeat the movement with the opposite leg, alternating sides for the duration of your set.

Tips

Focus on keeping your hips level and stable throughout the entire movement, avoiding any side-to-side rocking or dropping as you lift each leg.
Initiate the hip lift by squeezing your glutes, not by pushing off your feet or arching your lower back.
Control both the upward and downward phases of the leg movement to maximize muscle engagement and improve stability.
Breathe deeply; inhale as you lower your leg and exhale as you bring your knee towards your chest to help stabilize your core.

Common mistakes

Hips dropping or rocking: Prevent your hips from dropping or rocking side-to-side by actively bracing your core and driving through the heel of your grounded foot.
Arching the lower back: Avoid arching your lower back by maintaining a neutral spine and engaging your glutes to lift your hips, not your lumbar extensors.
Rushing the movement: Perform each leg lift slowly and with control to fully engage the target muscles and improve hip stability.

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Questions

What muscles does Glute March work?

Glute March primarily targets Gluteus Maximus, Iliopsoas, Rectus Abdominis. Secondary muscles include Hamstrings, Quadriceps, Sartorius, Tensor Fasciae Latae.

Is Glute March good for beginners?

Glute March is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Glute March?

You need Body weight to perform Glute March. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Glute March?

Focus on keeping your hips level and stable throughout the entire movement, avoiding any side-to-side rocking or dropping as you lift each leg. Initiate the hip lift by squeezing your glutes, not by pushing off your feet or arching your lower back. Control both the upward and downward phases of the leg movement to maximize muscle engagement and improve stability. Breathe deeply; inhale as you lower your leg and exhale as you bring your knee towards your chest to help stabilize your core.

What are common mistakes when doing Glute March?

Hips dropping or rocking: Prevent your hips from dropping or rocking side-to-side by actively bracing your core and driving through the heel of your grounded foot. Arching the lower back: Avoid arching your lower back by maintaining a neutral spine and engaging your glutes to lift your hips, not your lumbar extensors. Rushing the movement: Perform each leg lift slowly and with control to fully engage the target muscles and improve hip stability.