How high should I lift my hips?

Lift your hips until they align with your shoulders and knees. Overextending the lower back into an arch can cause strain and should be avoided.

What is the difference between this and a glute bridge?

While a standard glute bridge is static or vertical, the walking bridge adds a marching component. This introduces rotational instability, forcing the core to work harder to keep the pelvis level.

Should I feel this in my lower back?

No, you should primarily feel tension in your glutes and abdominal muscles. If your back hurts, lower your hips slightly and focus on tilting your pelvis toward your belly button.

How to Do the Walking Bridge Exercise | Core Stability

Master the walking bridge with our step-by-step guide. Improve core stability and glute strength with this bodyweight marching bridge variation.

How to Perform

Lie flat on your back with your knees bent, feet flat on the floor, and arms resting at your sides.
Engage your core and lift your hips toward the ceiling until your body forms a straight line from your knees to your shoulders.
Lift your right foot off the ground and pull your knee toward your chest while keeping your hips level and elevated.
Lower your right foot back to the starting bridge position with control.
Repeat the same lifting motion with your left foot while maintaining a stable pelvis.
Continue alternating legs in a marching motion for the duration of the set.

Common Mistakes

Letting the hips sag toward the floor during the transition between legs.
Pushing the neck into the floor rather than driving through the upper back.
Moving too quickly which reduces core engagement and stability.
Allowing the knees to flare out or cave in during the march.

Muscles Worked

Primary movers

Stabilizers

Glutes
Hamstrings
Hip Flexors
Lower Back

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