Legs · Bodyweight
Hamstring Bridge March
How to do the hamstring bridge march, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Lie on your back with knees bent and heels planted. Push through your heels to lift your hips into a bridge and hold that height. Keeping your hips level, lift one foot off the floor and drive that knee toward your chest, then lower it and repeat on the other side, marching while your hips stay up.
- 1Hamstrings and glutes holding the bridge while one leg lifts
- 2Hips staying square and level through each march
- 3A braced core controlling the leg swap
Common mistakes
- Letting the hips drop or tilt when a foot leaves the floor
- Rushing the marches and losing hip height
- Arching the lower back instead of squeezing the glutes
Muscles worked
The hamstring bridge march mainly works the hamstrings and glutes, with the lower abs, lower back, and hip flexors assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower AbsSupport
- Lower BackSupport
- Hip FlexorsSupport
- Upper AbsMinor
- ObliquesMinor
- QuadsMinor
- CalvesMinor
Kovo programs the hamstring bridge march for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.