Open Glute Bridge Pulse
Elevate your glute game with Open Glute Bridge Pulses! Strengthen, sculpt, and feel the burn in this targeted exercise.
The Open Glute Bridge Pulse mainly works the glutes & hips and hamstrings, with help from the core and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Open Glute Bridge Pulse Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Hip Adductors
Open Glute Bridge Pulse Variations and Alternatives
How to do the Open Glute Bridge Pulse
Start by lying flat 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.
Engage your core muscles and lift your hips off the ground by pressing your heels into the floor, forming a straight line from your knees to your shoulders.
Once in the lifted position, pulse your hips upward by squeezing your glutes tightly, then lowering them slightly, keeping the muscles engaged without touching the ground.
Perform small, controlled pulsing movements for a set number of repetitions before slowly lowering your hips back to the starting position.
Rest briefly and repeat for the desired number of sets.
Tips: - Keep the movement controlled, focusing on contracting the glutes at the top of each pulse. - Make sure your feet are firmly planted and do not allow your knees to collapse inward. - Your lower back should remain neutral throughout the movement to avoid strain.
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Open Glute Bridge Pulse FAQs
What muscles does the Open Glute Bridge Pulse work?
The Open Glute Bridge Pulse mainly works the glutes & hips and hamstrings, with help from the core and hip adductors (inner thighs). The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Open Glute Bridge Pulse?
None. The Open Glute Bridge Pulse is a bodyweight exercise, so you can do it anywhere.
What workout day should the Open Glute Bridge Pulse go on?
It belongs on leg day in a push/pull/legs routine.
What are some Open Glute Bridge Pulse variations and alternatives?
Similar exercises include the Barbell Glute Bridge, Bodyweight Chest Glute Bridge Press, Froggy Pump and Hip Abduction Bridge.
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