Glute pulses from the reverse tabletop position: the arms stay straight and only the hips drop and lift, which keeps the work in the glutes rather than the triceps.
What this exercise works
Muscles
gluteus maximus · erector spinae · hamstrings
Goals
endurance · strength
Equipment
No equipment
Category
Strength
Difficulty
intermediate
Demonstration
Step 1
Step 2
How to perform the movement
Sit with the knees bent, the feet flat and the hands on the floor behind you.
Press into the hands and feet and lift the hips until the trunk is level with the knees.
Keeping the elbows straight, lower the hips a few centimetres.
Squeeze the glutes to lift them back to level.
Pulse for the desired number of repetitions and lower down.
Technique cues and common mistakes
Keep the arms locked: bending the elbows turns this into a dip.
Drive the lift from the heels and the glutes, not from the lower back.
Keep the chest open and the shoulders down away from the ears.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
