Glute Bridge with Pulse
Starting Posture
Start by lying on your back with your knees bent and feet flat on the floor about hip-width apart. Place your arms by your sides with palms facing down.
How to Exercise
Engage your core and glutes as you lift your hips off the ground, forming a straight line from your shoulders to your knees. Once at the top, pulse your hips up and down slightly, focusing on squeezing your glutes.
Breath Control
Inhale as you lower your hips back down to the ground, and exhale as you lift your hips up and pulse.
Common errors
Common errors include letting the knees fall outwards or collapsing the hips instead of keeping them lifted. Make sure to keep the knees and hips in alignment throughout the exercise.
Weights
You can add a resistance band around your thighs for added difficulty, or hold onto a dumbbell on top of your hips for extra weight.
Grips
There are no specific grips for this exercise.
Variations
Variations include single-leg glute bridges, elevated glute bridges with shoulders on a bench or step, or performing the exercise with a stability ball under your feet for an added challenge.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Make sure to keep your core engaged throughout the exercise to protect your lower back. Focus on contracting your glutes at the top of the movement and control the pulse motion. You can also try extending one leg at the top of the bridge for an added challenge.
Cautions
Avoid arching your back excessively at the top of the bridge, as this can strain your lower back. If you feel any discomfort, stop the exercise immediately.