Staggered Double-Pulse Glute Bridge
The Staggered Double-Pulse Glute Bridge mainly works the glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Staggered Double-Pulse Glute Bridge Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
How to do the Staggered Double-Pulse Glute Bridge
Setup
Lie flat on your back on a mat with your knees bent and feet planted.
Bring one foot closer to your glutes, positioning it flat on the ground. Place your other foot slightly further away and rest it on the heel or ball of your foot, staggered slightly back to provide light support.
Movement
Drive through the heel of the primary (closer) foot to lift your hips toward the ceiling. Keep your glutes engaged and maintain a straight line from your shoulders to your knees.
At the top of the movement, pause momentarily and perform a subtle pulse by briefly lowering and instantly re-extending your hips.
Slowly lower your hips back toward the floor while maintaining tension.
Keep your core tight during the entire movement to avoid arching your lower back.
Staggered Double-Pulse Glute Bridge FAQs
What muscles does the Staggered Double-Pulse Glute Bridge work?
The Staggered Double-Pulse Glute Bridge mainly works the glutes & hips, with help from the hamstrings and core. The main muscles are the gluteus maximus.
What equipment do you need for the Staggered Double-Pulse Glute Bridge?
None. The Staggered Double-Pulse Glute Bridge is a bodyweight exercise, so you can do it anywhere.
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