Chair Bridge Static Hold with Single Leg March | Glute & Core Stability Exercise
9The chair bridge static hold with single leg march is a powerful way to strengthen your glutes, hamstrings, and core while challenging hip and pelvic stability.
How to do it:
Lean on the edge of a chair/exercise box with your upper back (can also use your forearms for support), feet flat on the floor, and knees bent at 90° and hips straight, pressing through your heels to lift your hips into a bridge position so your body forms a straight line from shoulders to knees.
Hold this bridge position—keep your core braced and glutes engaged.
While maintaining the static hold, slowly lift one foot a few inches off the floor in a marching motion, then return it with control.
Alternate sides, moving slowly to avoid rocking your hips.
Progress, lifting the knee a little higher so it points to the ceiling. Repeat on the other side.
Use your Activation breath: exhalation and drawing in belly button before and during effort.
You should feel this in your glutes, not in your back.
Tips:
Keep your pelvis level and avoid dipping on the lifted leg side.
Exhale and lightly engage your core before lifting each leg.
Focus on quality movement rather than speed.
✅ This variation adds an anti-rotation challenge to a standard bridge, making it great for core stability, pelvic control, and glute endurance—key for runners, lifters, and postpartum recovery.