Weighted Dumbbell Bridge March

Muscles worked

Setup

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Hold a dumbbell in each hand and press them straight up over your shoulders, locking your elbows completely.
3. Engage your core and lift your hips into a bridge until your body forms a straight line from shoulders to knees.

How to do it

1. While keeping the weights steady and hips high, lift one foot off the floor, bringing the knee toward your chest in a marching motion.
2. Exhale as you march the knee up, focusing on keeping your pelvis perfectly level and preventing any dipping.
3. Inhale as you lower the foot back to the floor with control, then immediately repeat the movement with the opposite leg.
4. Maintain a slow, rhythmic tempo, ensuring the glutes of the planted leg remain fully contracted throughout the transition.

Form checklist

• Keep hips high and level; do not let the pelvis rotate as you switch legs.
• Maintain vertical arms with elbows locked to keep the deltoids and triceps engaged.
• Drive through the heel of the planted foot to stabilize the bridge.
• Keep your core braced and ribs tucked to avoid arching the lower back.

Pro tips

• Focus on the anti-rotation aspect; the goal is to make the leg switch look effortless with zero movement in the torso or hips.
• Push the dumbbells toward the ceiling to engage the serratus anterior and stabilize the shoulder girdle.
• Squeeze the glute of the standing leg as hard as possible before lifting the opposite foot.

Make it harder

• Pause for 3 seconds at the top of each march to increase the isometric demand on the stabilizing glute.
• Perform the exercise with your shoulder blades elevated on a bench to increase the range of motion and stability requirement.

Frequently asked

What muscles does the weighted dumbbell bridge march work?

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

What equipment do you need for the weighted dumbbell bridge march?

The weighted dumbbell bridge march uses dumbbell.

Is the weighted dumbbell bridge march good for beginners?

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

Related exercises

• Alternating Hamstring Curl JackIntermediate · abs, glutes, hamstrings, and quadriceps
• Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Banded Hip ThrustIntermediate · glutes, hamstrings, and quadriceps
• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius