1. Begin by lying on your back on a mat or comfortable surface, with your knees bent and feet placed wider than hip-width apart. Arms should be extended by your sides with palms facing down.
2. Drive through your heels and squeeze your glutes to lift your hips off the ground until your body forms a straight line from shoulders to knees.
3. Once at the top of the bridge position, perform a small pulsing motion by lowering your hips a few inches and then pressing back up by squeezing your glutes.
4. Repeat this pulsing motion for the desired number of reps, maintaining constant tension in the glutes.
5. Ensure your spine remains in a neutral position throughout the exercise, and avoid overextending or arching your lower back.
6. After completing a set of pulses, slowly lower your hips back to the starting position.
7. Rest briefly as needed, and repeat for the desired number of sets.
Tips: Keep your feet flat and avoid letting your knees collapse inward. Focus on moving through the glutes and avoid pushing excessively through your lower back. Maintain control and avoid jerky movements. The motion should be smooth and consistent. You can increase the difficulty by placing a resistance band around your thighs just above your knees.
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