Glute Bridge with Pulse

Starting Posture

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms by your sides with palms facing down.

How to Exercise

2. Engage your core and press your heels into the ground to lift your hips up towards the ceiling. Your body should form a straight line from your knees to your shoulders.

Breath Control

3. Inhale as you lower your hips back down towards the ground, then exhale as you lift your hips back up.

Common errors

6. Common errors include lifting the hips too high, allowing the knees to fall inwards, and not fully engaging the glutes. Pay attention to your form and make corrections as needed.

Weights

7. To increase the intensity of this exercise, you can hold a dumbbell or kettlebell on your hips as you perform the glute bridge with pulse.

Grips

Variations

8. To add variety to this exercise, you can perform single-leg glute bridges, elevate your feet on a bench or stability ball, or incorporate a resistance band around your thighs.

Comments and tips

4. Make sure to keep your core engaged throughout the exercise to protect your lower back. Focus on squeezing your glutes at the top of the movement. For an added challenge, hold a weight on your hips or perform the exercise on an unstable surface.

Cautions

5. Avoid overarching your lower back at the top of the movement. If you experience any discomfort in your back, lower the range of motion or consult with a fitness professional.