Banded Glute Bridge with Pulse

Alternatives

• Paused Glute Bridge with Band
• Glute Bridge with Band & Weight
• Frog Pumps

Summary

The banded glute bridge with pulse increases time under tension by adding short, controlled pulses at the top of each rep. This intensifies glute activation and creates a strong burn without heavy weights.

Benefits of the Banded Glute Bridge with Pulse

• Maximises glute activation through constant tension
• Builds endurance and muscle tone
• Targets both glute max and glute medius
• No heavy weights required
• Perfect for warm-ups, finishers, or home workouts

Banded Glute Bridge with Pulse Muscles Worked

1. Primary: Gluteus Maximus, Gluteus Medius
2. Secondary: Hamstrings, Core

Instructions

1. Place a resistance band just above your knees
2. Lie on your back with knees bent, feet flat
3. Press through your heels to lift your hips into a bridge
4. At the top, perform small pulses by moving your hips up and down a few inches
5. Keep glutes squeezed and knees pushing outward
6. Maintain tension on the band throughout
7. Repeat for the desired number of pulses or time

Common Mistakes

1. Letting knees collapse inward
2. Performing pulses too quickly and losing control
3. Dropping hips too low during pulses
4. Using momentum instead of glute contraction
5. Arching the back to exaggerate movement