Kneeling Pulse

Muscles worked

Setup

1. Start on all fours in a quadruped position with your hands directly under your shoulders and knees under your hips.
2. Engage your core to create a flat, neutral spine from head to tailbone.
3. Lift one leg behind you, keeping the knee bent at a 90-degree angle so the sole of your foot faces the ceiling.

How to do it

1. Raise your thigh until it is roughly parallel to the floor; this is your starting position for the pulse.
2. Exhale and lift your heel toward the ceiling in small, controlled 2-3 inch upward movements.
3. Inhale slightly as you return to the starting parallel position, never letting the knee drop toward the floor.
4. Maintain a quick but controlled rhythmic tempo, completing all repetitions on one side before switching.

Form checklist

• Keep your hips square to the ground to avoid rotating through the pelvis.
• Ensure your lower back does not arch or 'dip' as you pulse the leg upward.
• Keep your neck neutral by gazing at the floor about 6 inches in front of your hands.
• Maintain a flexed foot (toes toward shin) to better engage the posterior chain.

Pro tips

• Imagine you are trying to make a footprint on the ceiling with your heel to maximize the peak glute contraction.
• Minimize any shifting of weight into the non-working hip to keep the tension localized on the target side.

Make it harder

• Place a light dumbbell in the crease of the working knee and squeeze it with your calf to increase resistance.
• Loop a mini-band around your thighs, just above the knees, to add lateral tension and increase glute medius activation.

Frequently asked

What muscles does the kneeling pulse work?

The kneeling pulse primarily targets the erector spinae, glutes, and hamstrings, and also works the abs, obliques, and quadriceps as secondary muscles.

What equipment do you need for the kneeling pulse?

The kneeling pulse requires no equipment — just your body weight.

Is the kneeling pulse good for beginners?

The kneeling pulse is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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