Dumbbell Glute Pulse on Hyperextension
Targets the gluteus maximus with a controlled isometric pattern; builds strength, control and mind-muscle connection.
Glutes & HipsIntermediateStrengthIsometric
At a glance
| Muscles worked | Primary: Gluteus maximus. Secondary: Hamstrings, Lower back |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Isometric |
| Sets & reps | 3 sets × 15-20 pulses |
| Estimated calories burned | ~5 kcal |
How to do it
- Hold a dumbbell at the chest or in front.
- Lift to the top position with the glutes squeezed.
- Pulse in small movements.
- Lower slowly.
Equipment
- Hyperextension bench
- Dumbbell
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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