Bodyweight Glute Pulse on Hyperextension
Targets the gluteus maximus with a controlled isometric pattern; builds strength, control and mind-muscle connection.
Glutes & HipsBeginnerToningIsometric
At a glance
| Muscles worked | Primary: Gluteus maximus. Secondary: Hamstrings, Lower back |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Toning · Isometric |
| Sets & reps | 3 sets × 20-30 pulses |
| Estimated calories burned | ~4 kcal |
How to do it
- Set up on the hyperextension bench with the body straight.
- Lift to the top position and squeeze the glutes.
- Pulse in small movements at the top.
- Lower with control.
Equipment
- Hyperextension bench
Coaching tips
Benefits
Targets the gluteus maximus with a controlled isometric pattern; builds strength, control and mind-muscle connection.
Common mistakes
Losing the squeeze or bouncing instead of pulsing.
Make it harder
Add load or hold longer.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Breathe steadily; do not hold the breath during the pulses.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.