Kneeling Straight-Leg Pulse
Beginner
Also known as: Kneeling Straight-Leg Kickback Pulse · Quadruped Straight-Leg Pulse
Expert Advice
A higher heel does not mean more glute work. If your lower back arches, lower the working leg until you can pulse without moving your spine.
How-to-do Steps
- Start on all fours with your hands beneath shoulders and knees beneath hips.
- Extend one leg behind you, keeping its knee nearly straight and thigh near torso height.
- Lift your heel slightly through your hip without changing your torso position.
- Lower your leg slightly without touching the floor to complete one pulse.
- Complete the prescribed reps on this side, then switch legs and repeat.
Common Mistakes
- Working hip rotates outwardFix: keep both hip bones pointing toward the floor.
- Leg bounces through pulsesFix: slow down enough to control each change of direction.
Coach Cues
Reach long through heelKeep hips squareSmall controlled pulses
Short reminders to keep in mind during every set.
Track Kneeling Straight-Leg Pulse in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Kneeling Straight-Leg Pulse primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes70%
Secondary
Hamstrings25%
Lats5%
Equipment
Body Weight
Exercise Type
Strength
Why Level 1?
Beginner
Both hands and one knee provide support for a simple, unloaded hip-extension pulse.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Variations
Easier Variation
Harder Variation
Frequently Asked Questions
What muscles does Kneeling Straight-Leg Pulse work?
Kneeling Straight-Leg Pulse primarily targets the Glutes. Secondary muscles involved include Hamstrings, Lats. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Kneeling Straight-Leg Pulse?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Kneeling Straight-Leg Pulse suitable for beginners?
Yes, Kneeling Straight-Leg Pulse is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Kneeling Straight-Leg Pulse?
Working hip rotates outward: keep both hip bones pointing toward the floor. Leg bounces through pulses: slow down enough to control each change of direction.
