Toe Tip Glute Bridge Pulse

Tip-Toe Glute Bridge Pulse

Starting Position:
1. Lie on your back on a flat surface, such as a mat or carpet.
2. Bend your knees and place your feet flat on the ground, hip-width apart. Your feet should be about a foot away from your glutes.
3. Keep your arms at your sides, palms facing down for stability.

Movement Instructions:
1. Engage your core and squeeze your glutes.
2. Lift your heels off the ground so that you are on your tiptoes.
3. Press through your heels and raise your hips toward the ceiling, creating a straight line from your shoulders to your knees.
4. At the top of the bridge, pulse your hips upward slightly—just a few inches—while maintaining tension in your glutes.
5. Hold the bridge position for a moment, then lower your hips back down halfway.
6. Repeat the pulsing motion for 10-15 repetitions.
7. After completing your pulses, lower your hips to the ground and relax.

Tips:
- Keep your chin tucked slightly so your neck remains in a neutral position.
- Focus on squeezing your glutes throughout the entire movement for maximum effectiveness.
- Ensure that your knees stay in line with your toes as you lift your hips.