Not squats or lunges — I do this simple Pilates exercise 3x a week to strengthen my glutes and hamstrings, build deep core stability and reduce lower back pain

I’ve been practicing Pilates for the past decade, and I can say with certainty that it’s eased my sciatica, rebuilt my core postpartum and allowed me to cross the finish line of five marathons injury-free. Far more than just a core workout, Pilates is designed to make your body move more efficiently, with better balance and coordination.

I recently shared the one Pilates exercise I do every day to build a strong and stable core and work on my hip flexor mobility, but below, I share my go-to move for strengthening my glutes and hamstrings, as well as building deep core stability and reducing lower back pain. Ready to find out more? Read on.

As a reminder, if you’re new to Pilates or you’re returning to fitness following an injury or pregnancy, it’s always worth seeking personalized advice before trying something new.

What is the exercise, and what are the benefits?

The magic exercise for building strength, improving stability and reducing lower back pain is the glute bridge march. This exercise looks easy, but it’s anything but, and, as with all Pilates exercises, the key here is to move slowly and with control.

The glute bridge march, by nature, targets two of the biggest muscle groups — the glutes and hamstrings. You’ll be working the gluteus maximus, medius and minimus, and the hamstrings, which are key for walking and running.

Yet this exercise was also recommended to me by my Pilates instructor after giving birth to my son two years ago, as it’s fantastic for working the deep core muscles. You’ll be working the transverse abdominis, the pelvic floor muscles and the obliques as you work to keep your pelvis stable as you march.

Engaging your core is super important during this exercise — think about sucking your belly in and zipping upward, as if you’re trying to squeeze into a pair of jeans that are a size too small.

By working on the glutes and core, you’ll protect your lower back from injury and improve the alignment of your hips. This can counteract the effects of sitting for hours and stretch tight hip flexor muscles, improving your posture as well as protecting your spine.

Finally, you’ll increase your hip and pelvic stability during this exercise by focusing on keeping your hips completely still as you drive one leg, then the other. Whatever you’re training for, this is important.

How to do glute bridge marches

Here’s how to do a glute bridge march with good form:

• Lie on your back on an exercise mat with your legs bent and your feet flat on the floor.
• Engage your core and pelvic floor muscles, zipping them up and in, and imprint your lower back into your exercise mat.
• Push through your feet and raise into a glute bridge, squeezing your glutes at the top.
• Slowly and with control, lift one leg off the floor, keeping it at a 90-degree angle, and bring it up toward your chest to a tabletop position. Keep your hips as still as possible.
• Slowly, and with control, lower your leg back to the exercise mat.
• Repeat on the other side.
• Ensure that you complete the same number of reps on each side.

What are the form mistakes to look out for?

As with all Pilates exercises, good form is imperative. Here are the form mistakes to watch out for:

Hip dips

This is the most common error, and it’s an easy one to make. As you lift your leg, make sure that your hip doesn’t drop towards the floor — your hips should stay level and lifted throughout the exercise. To do this, you’ll need to really engage your core and glutes. If this is too difficult, start with regular glute bridges and build up to the marches.

Arching your lower back

While your hips need to stay lifted in this exercise, you don’t want to lift them so high that your lower back arches and your ribs flare. Think about your core as a solid plank.

Using your arms

It’s tempting to place your arms by your sides and use them to push up into the glute bridge position, but this lessens the load on your core. If you’re a beginner, place your fingertips on the mat by your sides for support. As you get stronger, place your arms across your chest or rest your hands on your hips to ensure the movement is coming from your midsection.

Moving too quickly

The slower you move, the harder your glutes and core have to work during this exercise. Don’t use momentum to kick the leg up and aim for a slight pause at the top before slowly lowering your leg back to its starting position.

Holding your breath

As with all Pilates exercises, your breath is key here. Don’t be tempted to hold your breath; instead, use the in-breath to lift, and the out-breath to lower your leg to the mat.

How to progress the exercise?

Once you’ve mastered this move, here’s how to make it harder:

• Lift your arms to the ceiling: If you haven’t already, take your arms away from the mat and extend them to the ceiling. This increases the load on your core.
• Add instability: Adding instability to the exercise forces your body to work harder to keep your pelvis still. To do this, place both feet on a foam roller and march. Alternatively, you could put one foot on a yoga block — the uneven height will create a challenge. Finally, if you’re really advanced, place both feet on a Pilates ball and march from here.
• Add weight: Adding resistance can help increase the load on the glutes. Place one of the best adjustable dumbbells across your hips and hold it steady with your hands, or place one of the best resistance bands just above your knees.

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