Step by step instructions, muscle activation and variants for the Kneeling Pulse.
The kneeling pulse is a bodyweight glute exercise performed on hands and knees. From a quadruped position, one leg is lifted and pulsed in small upward movements to maintain continuous tension on the glute. It is an effective isolation move for the glutes and hamstrings.
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The Kneeling Pulse is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.