Glute March
A bodyweight exercise that targets the gluteal muscles and improves hip stability. It's performed lying on your back with knees bent and involves sequentially lifting one leg at a time.
Muscle Targets Visualizer
Muscle Targeting Visualizer
Primary Muscle
Secondary Muscles
Strength Level Tracker
Track Your Progress Like a Pro
Glute March
Average of all records in a cycle
Step-by-Step Instructions
1. Starting Position
Lie on your back with knees bent at a 90-degree angle, feet flat on the floor, arms relaxed by your sides. Ensure your lower back is pressed into the floor.
- Maintain a neutral spine
- Keep your abdominal muscles engaged
2. Lift One Leg
Slowly lift one leg off the floor, keeping your knee bent at approximately 90 degrees. Focus on controlled movement, avoid using momentum.
- Keep your hips level
- Breathe steadily throughout the movement
3. Hold and Lower
Pause briefly with your leg elevated, feeling the contraction in your glute. Slowly lower your leg back to the starting position.
- Maintain control during the lowering phase
- Don't let your leg drop forcefully
4. Repeat
Repeat the same motion with your other leg.
- Maintain consistency in movement and range of motion
5. Continue
Continue alternating legs for the desired number of repetitions.
- Focus on engaging your glutes to initiate and control the movement
- Avoid using your hip flexors to lift your leg
Form Tips
✓Maintain Neutral Spine
Keep your lower back pressed into the floor throughout the exercise. Avoid arching or flattening your back.
✓Controlled Movement
Avoid using momentum. Focus on a slow and controlled lifting and lowering of your leg.
✓Hip Extension
Focus on extending your hip fully at the top of the movement. Don't just lift your knee.
✓Proper Breathing
Inhale as you lower your leg, exhale as you lift.
Common Mistakes
Arching the lower back
Engage your core and gluteal muscles to maintain a neutral spine.
Using momentum to lift the leg
Focus on controlled, slow movements initiated by the glutes.
Not fully extending the hip
Squeeze your glutes at the top of the movement to achieve full hip extension.
Lifting the leg too high
Maintain a 90-degree bend in the knee, focus on glute activation
Pelvic tilt
Engage your core muscles to stabilize your pelvis and prevent tilting.
Alternative Exercises
- Glute Bridge March
- Banded Glute March
Complementary Exercises
- Glute Bridges
- Hip Thrusts
