Hip Lift March
The Hip Lift March is a dynamic bodyweight exercise that combines a glute bridge with an alternating leg march to target the posterior chain. It strengthens the glutes and hamstrings while challenging core stability and pelvic control.
Since this exercise relies heavily on pelvic stability rather than raw power, the AI analyzes your RPE and set duration to determine if your core endurance matches your glute strength. If you report lower back tightness in your daily check-ins, the system can automatically substitute this with a standard floor bridge to reduce rotational stress. Additionally, by tracking your sleep and recovery data, the app adjusts the volume of this accessory movement to ensure you aren't overtraining your posterior chain before a heavy leg day.
Form Cues
- Drive through your heels to lift your hips
- Squeeze your glutes tightly at the top position
- Brace your core to keep your pelvis level
- Exhale as you lift your knee toward your chest
- Place your foot back down softly and with control
- Don't let your hips dip when lifting a leg
- Don't arch your lower back excessively
- Don't allow your hips to rock side-to-side
- Don't rush the marching movement
- Don't push off your toes; keep weight in the heels
Common Mistakes
- Rotating the pelvis
- Hyperextending the lumbar spine
- Dropping hips during the march
- Relying on momentum
- Insufficient glute engagement
Muscles Worked
This exercise primarily strengthens the gluteus maximus and hamstrings through sustained isometric hip extension. It uniquely targets the core stabilizers, specifically the obliques and transverse abdominis, forcing them to work overtime to prevent your hips from dipping or rotating as you shift your weight between legs.
Primary
Secondary
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