How to do it
Inhale at the bottom position and exhale on each upward pulse.
- 1
Lie on your back with your knees bent and feet placed wider than hip-width apart.
- 2
Lift your hips off the ground into a bridge position.
- 3
Pulse your hips up and down by a few inches, squeezing your glutes throughout.
- 4
Continue pulsing for the desired number of repetitions without fully lowering your hips to the floor.
- 5
After completing the set, lower your hips to the starting position.
Expert tip
Maintain constant tension on the glutes by not resting at the bottom of the movement.
Common mistakes
- ✕Letting the knees cave inward while pulsing
- ✕Arching the lower back as the hips rise
- ✕Pulsing too fast with excessive momentum