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.