Marching Bridge Exercise for Core, Low Back and Glutes

Use the marching bridge exercise to stabilize your core and tone your glutes.  Many people develop low back problems because too little time is spent with core training which will strengthen the muscles of the lower back.




How to do the Marching Bridge

1. Start by lying on your back with your knees bent and your hands by your sides.

2. Lift your body off the ground into a straight line and brace your torso (like taking a punch to the gut). Don't let your body sag.

3. Lift your right leg, contract your glute and hold for 3 seconds. Lower your leg and do the same with your left leg. That's one repetition. Do 8-10 repetitions.

Other great core exercises that will strengthen your lower back muscles are cobras, stability ball plank, supermans and back extensions.

Unfortunately, 80%-90% of adults have had or do have back problems (especially low back pain or trauma).

The core is your center of gravity and all movement begins with the core. So, it is critical that you stabilize and strengthen your core. Review my article series about the core. Your back muscles are a critical part of your core.

Don't neglect to strengthen your lower back muscles.  You will pay with pain and injuries if you ignore training your lower back.

If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):

Free Bodyweight 500 Metabolic Fat Burner Workouts. Start shaping your body faster!

Mark Dilworth, BA, PES
My Fitness Hut



About Mark

About Mark

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.