How to do the Hip Thrust March
Step by step
- Set your upper back on a bench (or lie on the floor) and lift your hips into a bridge.
- Hold the top position with your body level and glutes squeezed.
- Without dropping your hips, lift one knee up toward your chest.
- Lower that foot and lift the other knee, marching in place.
- Keep alternating while holding the bridge steady and level.
The thing people get wrong
The goal is to keep your hips from dipping or twisting as each leg lifts. If the hips sag, hold a lower bridge and slow down.
Coaching cue
Press hard through the foot that stays down so your hips stay high as the other knee lifts.
Muscles worked
- Primary: Glutes
- Secondary: Core, Hamstrings
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.