Kneeling Pulse
Sculpt and tone your glutes with the Kneeling Pulse! This targeted exercise isolates your glute muscles for a faster, more effective burn.
The Kneeling Pulse mainly works the glutes & hips and hamstrings, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kneeling Pulse Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
Kneeling Pulse Variations and Alternatives
How to do the Kneeling Pulse
Start in a tabletop postion: Position yourself on an exercise mat with your knees hipwidth apart, wirst directly under your shoulders, and maintain a netral spine.
Engage your core: Ensure your pelvis is in a netral position.
Extend one leg straight back: Point your toes, lift the foot slightly off the ground ensuring your leg is straight.
Lift the extended leg: Use your glutes to lift your foot to hip level.
Perform a pulsing movement: Pulse the leg upwards, focus on tightening the glute muscles with each pulse.
Maintain position and pulse: Keep your leg at hip level and the body stable, continue pulsing without moving your back.
Complete the repetitions and switch: After completing the set number of pulses, switch legs and repeat.
It's important to focus on form and to engage your glutes and core throughout the exercise to prvent any strain on your lower back.
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Kneeling Pulse FAQs
What muscles does the Kneeling Pulse work?
The Kneeling Pulse mainly works the glutes & hips and hamstrings, with help from the core and lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Kneeling Pulse?
None. The Kneeling Pulse is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Pulse go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kneeling Pulse variations and alternatives?
Similar exercises include the Bodyweight Squat Pulse, Inner-Thigh Pulse, Donkey Kickback Pulse and Kneeling Back-Leg Lift.
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