Bridge March

The bridge march is a harder version of the bridge. You hold the bridge and lift one foot at a time, which makes the buttock of the supporting leg work harder and trains the hips and back to stay level. It is the next step for people who can already do a steady bridge.

Written by Dr. V. B. Rajendra Prasad, MPT, licensed in the US and UK.

1. Lift into a bridge, body in a straight line from shoulders to knees
2. Keeping the hips level, lift one foot a little, lower it, then the other

How to do it

  1. 1

    Lie on your back with both knees bent, feet flat and hip-width apart, arms by your sides.

  2. 2

    Squeeze your buttocks and lift your hips into a bridge, so your body forms a straight line from shoulders to knees.

  3. 3

    Keeping your hips level, slowly lift one foot a few centimetres off the floor, with the knee still bent.

  4. 4

    Hold for 2 seconds, put the foot down, then lift the other one. Keep the hips up throughout.

  5. 5

    Lower your hips slowly after the last repetition.

How many

6 to 8 lifts on each leg, 2 sets, once a day, resting between sets.

Common mistakes

Letting the hip drop on the side of the lifted foot. Lift less high and squeeze the buttock of the supporting leg.

Arching the lower back to keep the hips up.

Lifting the foot too high. A few centimetres is enough.

Cramp in the back of the thigh. Bring the feet a little closer to the buttocks.

Make it easier

Do the ordinary bridge, or lift only the heel of one foot while the toes stay on the floor.

Make it harder

Straighten the lifted leg so it is level with the other thigh (single-leg bridge), or hold each lift for 5 seconds.

Who it helps

Lower back pain (later stages)
Knee pain
Runners and sports players
Getting back to the gym after back or knee pain
Hip control

When to stop and check

Master the ordinary bridge first. Stop if you feel sharp back pain, pain going down the leg or pain in the hip. After hip or knee replacement or ACL surgery, ask your physiotherapist when this is right for you. In later pregnancy, lying flat on the back may not suit you.

Not sure these are the right exercises for you? A physiotherapist can assess you on a video call and build a programme around your problem, guiding each exercise and correcting your form in live sessions.

Get a personal programme

Frequently asked questions

What is the difference between a bridge and a bridge march?
In the bridge, both feet stay on the floor. In the bridge march you lift one foot at a time, so one buttock takes most of the load and the hips have to stay level. It is harder and usually comes after the ordinary bridge.
Why do my hips drop when I lift a foot?
The buttock and hip muscles of the supporting leg are not yet strong enough to hold the pelvis level. Lift the foot less, slow down, and go back to the ordinary bridge for a while if needed.

Related

Online physiotherapy: Back Pain and SciaticaOnline physiotherapy: Knee Pain and OsteoarthritisExercises for Back Pain You Can Do at HomeLower Back Pain After Deadlifts or Squats: What Happened and What to DoBack pain self-check

More hip and buttocks exercises

BridgeSide Lying Leg RaiseClamshellPiriformis StretchStanding Hip AbductionAll exercises
Dr. Rajendra

Written by Dr. V. B. Rajendra Prasad, MPT. Licensed to practice in the US (NY state) and UK (HCPC).
20 years of clinical experience. About Dr. Rajendra