Golf Exercises: Glute Bridge with March for Core & Hip Strength

Why Glute Bridge with March Belongs in Your Golf Routine

Strong glutes and a stable core aren’t just for athletes in their 20s — they’re essential for golfers of all ages, especially those in the 55+ category. The glute bridge with march is a simple yet highly effective golf exercise that targets your posterior chain, enhances core stability, and improves hip extension — all of which translate directly to a more powerful, pain-free golf swing.

For seniors, maintaining hip strength and core control is vital to preserving mobility, reducing back strain, and generating clubhead speed without relying on compensatory movement patterns. Incorporating this movement into your golf exercises for seniors routine can help you keep playing stronger and longer.

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Key Benefits for Golfers

1. Glute Activation & Hip Extension
   • Prevents over-recruitment of hamstrings (common when the glutes are weak)
   • Promotes a strong hip hinge and stable pelvis
   • Translates to improved weight shift and drive through impact
2. Core Stability with Intra-Abdominal Pressure (IAP)
   • Builds tension in the deep abdominal and pelvic floor muscles
   • Protects the low back from over-arching during swing transition
   • Teaches you to brace effectively under load, improving posture and spinal alignment
3. Single-Leg Stability & Balance
   • The marching component isolates one side at a time, enhancing unilateral control
   • Mimics the single-leg support demands of your golf stance, especially at impact
   • Reduces fall risk and improves proprioception for older adults
4. Low-Impact, Joint-Friendly
   • Gentle on knees and hips, ideal for golfers with osteoarthritis or lower-back discomfort
   • Can be modified with a light band to increase glute recruitment without heavy loading

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How to Perform the Glute Bridge with March

Setup:

1. Lie flat on your back with knees bent (~90°) and feet hip-width apart, resting on the floor.
2. Place a light resistance band just above your knees (optional but recommended) to cue hip abduction.
3. Rest your arms by your sides, palms down.

Execution:

1. Engage Your Core & Glutes
   • Hinge at the hips and press through your heels to lift your hips into a full bridge, creating a straight line from shoulders to knees.
   • Brace your core by drawing your belly button toward your spine and creating intra-abdominal pressure (IAP).
2. Activate the Glutes & Maintain Neutral Spine
   • Squeeze your butt cheeks at the top of the bridge—avoid overarching your low back.
   • Keep weight distributed evenly through both heels and feet.
3. Begin the March
   • Slowly lift your right foot off the ground, drawing your knee toward your chest.
   • Keep hips level: don’t let the left hip drop or rotate.
   • Lower your right foot back to the floor, then repeat on the left side.
4. Repetitions & Tempo
   • Perform 3 sets of 8–10 controlled marches per side.
   • Focus on holding the hip bridge firmly (isometric glute contraction) throughout each single-leg lift.
   • Pause 1–2 seconds at the top of each march to maximize glute and core engagement.

Form Tips:

• Avoid Overarching: Keep a slight posterior pelvic tilt; imagine tucking your tailbone under to protect the low back.
• Prevent Hamstring Dominance: If your hamstrings are taking over, think “squeeze the glutes” and drive through your heels.
• Band Cues: The resistance band encourages knees to push outward, ensuring your glute medius engages.
• Breathing: Inhale to set IAP before the bridge; exhale during each march while maintaining core brace.

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Modifications for Seniors & Beginners

• Start Without Marching: Master the basic glute bridge with IAP first, holding for 10–15 seconds, before adding the march.
• Use a Thinner Band: If the resistance band feels too challenging at first, switch to a lighter loop or no band until you build hip strength.
• Decrease Range of Motion: If full hip extension is painful, lift just halfway and still focus on glute engagement and IAP.

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How This Translates to a Better Golf Swing

1. Improved Hip Drive & Weight Shift
   • Strong, stable glutes allow you to shift weight efficiently onto your front side during the downswing, generating more ground reaction force and clubhead speed.
2. Enhanced Posture & Low-Back Protection
   • Core stability with IAP prevents excessive lumbar extension in your finish, reducing back strain—especially important for golfers over 55.
3. Single-Leg Balance at Impact
   • The march component trains the same unilateral stability your trail leg demands at the top of the backswing and your lead leg requires at impact.
4. Reduced Injury Risk
   • Strengthening hip abductors and glute max helps protect knees and lower back, common areas of concern for aging golfers.

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Why Seniors Should Prioritize This Exercise

As we age, glute strength and hip mobility naturally decline—leading to reduced swing power, poor posture, and greater injury risk. The glute bridge with march is one of the most joint-friendly golf exercises for seniors because it:

• Reinforces hip extension without heavy loads
• Builds core control through IAP, decreasing back pain
• Offers a functional movement that transfers directly to golf stance and posture
• Can be performed at home with minimal equipment

By maintaining strong glutes and a stable core, golfers 55+ can sustain mobility, play more rounds, and keep their swing mechanics sound.

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Ready to Strengthen Your Hips & Core?