Legs · Bodyweight
Kneeling Pulse
How to do the kneeling pulse, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Kneel upright on a mat with your knees hip-width apart, hips extended, and core braced. From a slight forward hinge at the hips, squeeze your glutes to pulse your hips forward to a tall position in short, controlled reps. Keep the movement small and the glutes under constant tension.
- 1Feel your glutes squeeze to drive your hips forward on every pulse
- 2Keep your core braced and ribs down so you don't arch your lower back
- 3Maintain constant tension by keeping the pulses short and controlled
Common mistakes
- Don't arch your lower back to fake the range; drive with the glutes
- Avoid bouncing with momentum; keep each pulse controlled
- Don't let your hips sag back between reps; stay tall
Muscles worked
The kneeling pulse mainly works the glutes, with the hamstrings, lower back, lower abs, and quads assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Lower AbsSupport
- QuadsSupport
- Upper AbsMinor
- ObliquesMinor
- Tibialis AnteriorMinor
Kovo programs the kneeling pulse for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.