Weight Plate 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 weight plate at the chest.
- Lift to the top position with the glutes squeezed.
- Pulse in small movements.
- Lower slowly.
Equipment
- Hyperextension bench
- Weight plate
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 · 2 sets × 20sGeneral 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.