Kneeling Pulse
Expert Advice
Focus on squeezing your glutes at the top of each pulse. Keep your upper body still and avoid arching your back.
How-to-do Steps
- Start in a kneeling position with your hands on your hips or in front of you for balance.
- Lean slightly forward and begin to pulse your hips upwards, squeezing your glutes.
- Keep the movements small and controlled.
- Continue pulsing for the desired number of repetitions.
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Muscles Worked
Kneeling Pulse primarily targets the Lats, Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats50%
Glutes30%
Secondary
Hamstrings20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Kneeling Pulse work?
Kneeling Pulse primarily targets the Lats, Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Kneeling Pulse?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Kneeling Pulse suitable for beginners?
Yes, Kneeling Pulse is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
