Kneeling Pulse
Description
The kneeling pulse performs small pulse movements at the top of a kneeling glute lift position. From a quadruped start, you lift one leg behind you with the knee bent, then perform short pulse lifts at the top. The continuous pulses create maximum glute time under tension and burnout.
Muscle Group
Equipment Required
Kneeling Pulse Instructions
- Get into a quadruped position on hands and knees.
- Position your hands shoulder-width apart and knees under hips.
- Lift your right knee up and back behind you, knee bent at 90 degrees.
- Press the heel up toward the ceiling.
- Brace your core and keep your back flat.
- Lower the leg slightly without touching the floor.
- Pulse the leg up and down in short controlled motions.
- Maintain constant glute tension. Switch sides after the set.
Kneeling Pulse Form & Visual
Kneeling Pulse Benefits
- Maximum glute time under tension
- Burnout finishing exercise
- Builds glute size
- No equipment required
- Strong mind-muscle connection
- Useful for glute specialization
Kneeling Pulse Muscles Worked
- Gluteus maximus
- Gluteus medius
- Hamstrings
Kneeling Pulse Variations & Alternatives
- Donkey Kick
- Glute Kickback
- Bird Dog
- Fire Hydrant
