2. Wide Stance Bridge Pulses
The typical glute bridge is very common but not this variation because it's a lot harder. The glutes are a strong muscle group.
And if you want to grow them, you must challenge them with a lot more resistance.
And this is exactly what this exercise does. Also if you have a resistance band, it's highly recommended that you use it with this exercise.
For those of you who are a bit advanced, you can add a 25 or 35 pound dumbbell to this move to light your glutes on fire!
How to do it
- Lie down on your back as shown in position A with the resistance band around both thighs above knee caps, thighs slightly wider than shoulder width, back and glutes raised about 4 inches off the ground. That's your starting position.
- Now you're going to brace your hips as high as you can while squeezing your glutes for at least 2 to 3 seconds as if you're holding a coin between them.
- After that pause, return to the starting position and repeat the required amount of reps for this move.