Kneeling Pulse
Sculpt and tone your glutes with the Kneeling Pulse! This targeted exercise isolates your glute muscles for a faster, more effective burn.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. 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.
2. Engage your core: Ensure your pelvis is in a netral position.
3. Extend one leg straight back: Point your toes, lift the foot slightly off the ground ensuring your leg is straight.
4. Lift the extended leg: Use your glutes to lift your foot to hip level.
5. Perform a pulsing movement: Pulse the leg upwards, focus on tightening the glute muscles with each pulse.
6. Maintain position and pulse: Keep your leg at hip level and the body stable, continue pulsing without moving your back.
7. 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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