Bridge with Alternating March

Hip|Lower Body
Setup Instructions

Lie on your back with knees bent and feet flat on the floor.

How To Perform

Lift your hips into a bridge, then slowly lift one foot a few inches off the floor while keeping hips level. Alternate legs.

Dosage
3 sets, 8–10 repetitions each leg, Tempo 2-1-2, Rest 60–90 seconds
Key Cues
  • Keep hips level
  • Brace your core
  • Move slowly
Exercise Purpose
Improves glute strength and trunk stability during single-leg loading.
When To Use
Useful when progressing glute strength and trunk stability.
Common Mistakes
  • Pelvis dropping
  • Arching the lower back
  • Moving too quickly
Progress When
  • The movement can be performed with good control
  • The exercise no longer produces symptoms
  • The final repetitions feel manageable
Regress If
  • Pain increases during the exercise
  • Balance cannot be maintained
  • Movement becomes uncontrolled

Exercise Calibration System

Exercises should feel challenging but manageable. This tool helps you adjust the difficulty so you keep progressing safely.

Wondering if Exercises are Too easy, Too Hard, or Just Right?

Find out using our Exercise Calibration System

Answer based on how your last set felt (effort) and how your body felt afterward (symptoms).

How to Use this tool

Use this tool after you finish an exercise to decide whether to keep it the same, progress it, or make it easier next time.

When to Use this Tool

  • Use it after your last set
  • Answer based on how that set felt
  • Consider how your body felt later that day or the next day

What to Do with the result

  • The tool will give you one clear recommendation:
    • Appropriate level → Keep the same version next session
    • Hold steady → Keep everything the same and reassess next time
    • Ready to progress → Follow the instruction shown (weight, reps, or control)
    • Too challenging → Choose an easier option or reduce the load

Important

  • You don’t need to push to exhaustion to improve. Use this tool regularly to guide safe, steady progress.
  • Tip: Record the recommendation in your exercise tracker so you remember what to use next session.