A tempo glute bridge that smokes the back of your chain.
Squeeze your glutes at the top. Don't arch your lower back to get higher.
This tempo bridge keeps your lower back and posterior chain under tension far longer than a standard up-and-down rep, the extra pulse at the top demands a second squeeze when you're already contracted, and the two-stage descent removes any chance of just dropping to the floor. That accumulated time under tension is the whole point. It earns its spot when you've outgrown basic bridges but don't have load to add, because rhythm and control become the resistance.
Drive your hips up, pulse a touch higher, lower halfway and hold that beat, then finish the descent to the floor. Four distinct positions per rep, all with intent, none of them rushed.
They're taking over hip extension. Move your feet slightly closer to your glutes, push through your heels, and lead every lift with a deliberate glute squeeze before your hamstrings get a vote.
Noticeably. The pulse and the staged lowering roughly double the time under tension per rep, so expect fewer reps and a much earlier burn than your usual bridge sets.
