Kneeling Pulse
On all fours with one leg straight behind, lift it above hip height and pulse it up and down in a short range; the glute never gets a rest.
How to do it
Setup
On all fours, hands under the shoulders, one knee down and the other leg straight behind with the toes on the floor.
Steps
- Lift the straight leg until the foot is above hip height.
- Pulse it up and down a short way without lowering to the floor.
- Finish the set on that leg, then switch.
Common mistakes
Arching the lower back to lift higher: the pulse comes from the glute; keep the back flat. Hips rolling open toward the working side: keep them level with the floor. Knee bending on the pulse: the leg stays long.
Breathing
Steady throughout; never held.
