Extended Glute Bridge Pulse
The Extended Glute Bridge Pulse mainly works the glutes & hips and hamstrings, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Extended Glute Bridge Pulse Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae)
How to do the Extended Glute Bridge Pulse
Setup
Lie flat on your back on a yoga mat.
Extend your legs further away from your body than a standard glute bridge, placing your heels on the mat.
Movement
Lift your hips off the floor until your body forms a straight line from your shoulders to your heels, focusing on squeezing your glutes.
Instead of fully lowering your hips back to the ground, perform small, controlled pulses at the top of the range of motion.
Keep the movement tight and isolated, ensuring the tension stays in your glutes and hamstrings rather than your lower back.
Extended Glute Bridge Pulse FAQs
What muscles does the Extended Glute Bridge Pulse work?
The Extended Glute Bridge Pulse mainly works the glutes & hips and hamstrings, with help from the lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Extended Glute Bridge Pulse?
None. The Extended Glute Bridge Pulse is a bodyweight exercise, so you can do it anywhere.
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