Bent-Leg Glute Pulse

How to Left Leg Glute Pulse

Primary Muscles: Glutes

Exercise Families: Legs,  Hip Extension

Equipment: Bodyweight

Trainer: Ashley Steele

Steps:

1. Start in a kneeling push up position, arms spaced shoulder width. Contract the glutes to extend the left hip, keep the knee bent 90 degrees. Hold the left leg in the air so that the thigh is parallel to the ground.

2. Contract the glutes and hamstrings to pulse the left hip up and down repeatedly for the specified amount of time or repetitions. 

3. You should feel this working your glutes, hamstrings, and hip extensors.

Alternative Exercises:

Straight-Leg Glute Pulse • Glute Kickback

How to Right Leg Glute Pulse

Primary Muscles: Glutes

Exercise Families: Legs,  Hip Extension

Equipment: Bodyweight

Trainer: Ashley Steele

Steps:

1. Start in a kneeling push up position, arms spaced shoulder width. Contract the glutes to extend the right hip, keep the knee bent 90 degrees. Hold the right leg in the air so that the thigh is parallel to the ground.

2. Contract the glutes and hamstrings to pulse the right hip up and down repeatedly for the specified amount of time.

3. You should feel this working your glutes, hamstrings, and hip extensors.  

Alternative Exercises:

Barbell Glute Bridge • Glute Bridge Reach