Glute Bridge Pulse
Elevate your glute game with Glute Bridge Pulses! This exercise targets and tones your glutes with short, effective movements. Feel the burn!
The 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
Glute Bridge Pulse Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae)
Glute Bridge Pulse Variations and Alternatives
How to do the Glute Bridge Pulse
Starting position: Begin lying flat on your back with knees bent and feet flat on the ground, spaced hip-width apart.
Place arms flat at your sides with palms facing down.
Lift and pulse: Press through your heels to lift your hips off the ground, creating a straight line from knees to shoulders. Perform 'pulsing' by slightly lowering your hips, then lifting back up by squeezing your glutes.
Continue pulsing for the desired number of repetitions, keeping your hips from resting on the ground between pulses.
After finishing a set, lower your hips to the starting position on the ground.
Aim for sets of 10-15 pulses, adjusting according to your fitness level.
Maintain continuous tension in your glutes throughout the set. Keep your core engaged to prevent excessive arching of your lower back.
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Glute Bridge Pulse FAQs
What muscles does the Glute Bridge Pulse work?
The 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 Glute Bridge Pulse?
None. The Glute Bridge Pulse is a bodyweight exercise, so you can do it anywhere.
What workout day should the Glute Bridge Pulse go on?
It belongs on leg day in a push/pull/legs routine.
What are some Glute Bridge Pulse variations and alternatives?
Similar exercises include the Glute Bridge Roll, Glute Bridge, Chair Two-Leg Glute Bridge and Heel Glute Bridge.
Training calculators
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