Half Glute Bridge Pulse
The Half Glute Bridge Pulse mainly works the glutes & hips, with help from the hamstrings and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Half Glute Bridge Pulse Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
How to do the Half Glute Bridge Pulse
Setup
Begin by lying flat on your back on a mat with your knees bent and feet planted flat on the floor, hip-width apart. Keep your arms relaxed by your sides.
Movement
Bridge Up: Initiate the movement by driving through your heels to lift your hips off the ground until your body forms a straight line from your shoulders to your knees.
Pulse: From this fully extended top position, lower your hips just a few inches toward the floor, then immediately drive back up to the peak position.
Controlled Motion: Maintain a continuous, steady rhythm with these partial-range repetitions. Focus on keeping the glutes engaged throughout the entire movement without fully resting on the floor between pulses.
Half Glute Bridge Pulse FAQs
What muscles does the Half Glute Bridge Pulse work?
The Half Glute Bridge Pulse mainly works the glutes & hips, with help from the hamstrings and lower back. The main muscles are the gluteus maximus.
What equipment do you need for the Half Glute Bridge Pulse?
None. The Half Glute Bridge Pulse is a bodyweight exercise, so you can do it anywhere.
What workout day should the Half Glute Bridge Pulse go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.