glutes·core

Bridge with march

Lie on your back, knees bent. Lift hips into a bridge. Hold the bridge and slowly lift ONE foot off the floor — keep hips level — then return. Alternate sides. Trains SI joint stability + glute strength without spinal loading. The single best move for sacroiliac joint dysfunction.

Secondary muscles

core
hamstrings

Form cues

1Squeeze glutes BEFORE you lift the foot — drives stability
2Hips stay LEVEL when one foot lifts; no sagging on the unsupported side
3Slow — 3 sec lift, 3 sec return; 10 reps total alternating

Common mistakes

Letting the hip sag on the lifted-leg side (SI joint asymmetry — defeats the drill)
Loading the lower back instead of the glutes (the bridge collapses)

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