Hamstring Bridge March

Muscles worked

Setup

1. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Walk your feet out 6-12 inches further away from your glutes than a standard bridge to shift the load onto the hamstrings.
3. Place your arms flat on the floor by your sides with palms down for stability.
4. Engage your core by tucking your pelvis slightly to flatten your lower back against the floor.

How to do it

1. Exhale and drive through your heels to lift your hips into a bridge until your body forms a straight line from shoulders to knees.
2. While keeping your hips elevated and level, lift one foot off the floor, bringing the knee toward your chest in a controlled marching motion.
3. Inhale as you slowly lower the foot back to the ground, maintaining a constant bridge height.
4. Alternate legs, performing the march with a slow, deliberate tempo (2 seconds up, 2 seconds down).

Form checklist

• Keep your hips square to the ceiling; do not let the hip of the lifted leg drop.
• Maintain a slight posterior pelvic tilt to ensure the hamstrings and glutes do the work, not the lower back.
• Keep your ribs tucked toward your hips to prevent rib flare and lumbar extension.
• Ensure the stationary foot stays firmly planted, driving through the heel throughout the entire rep.

Pro tips

• Imagine you are 'digging' your heels into the floor and pulling them toward your glutes to maximize hamstring tension.
• Focus on the transition between legs; the goal is to have zero visible shift in your pelvis as you switch weight.
• Pause for one second at the top of each march to emphasize peak contraction and stability.

Make it harder

• Walk your feet further out toward a straight-leg position to increase the mechanical disadvantage on the hamstrings.
• Cross your arms over your chest to remove the floor support, forcing your core to work harder to maintain balance.

Frequently asked

What muscles does the hamstring bridge march work?

The hamstring bridge march primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the hamstring bridge march?

The hamstring bridge march requires no equipment — just your body weight.

Is the hamstring bridge march good for beginners?

The hamstring bridge march is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Back Leg Lift JackBeginner · abs, glutes, hamstrings, and obliques