Wide Glute Pulse Bridge
Expert Advice
Maintain constant tension on the glutes by not resting at the bottom of the movement.
How-to-do Steps
- Lie on your back with your knees bent and feet placed wider than hip-width apart.
- Lift your hips off the ground into a bridge position.
- Pulse your hips up and down by a few inches, squeezing your glutes throughout.
- Continue pulsing for the desired number of repetitions without fully lowering your hips to the floor.
- After completing the set, lower your hips to the starting position.
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Muscles Worked
Wide Glute Pulse Bridge primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Wide Glute Pulse Bridge work?
Wide Glute Pulse Bridge primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Wide Glute Pulse Bridge?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Wide Glute Pulse Bridge suitable for beginners?
Wide Glute Pulse Bridge is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
