Kneeling Glute Kickback Pulses

1. 1 - Start on all fours with your hands directly under your shoulders and your knees directly under your hips, maintaining a neutral spine.
2. 2 - Engage your core and keep your back flat throughout the entire movement.
3. 3 - Lift one leg, keeping the knee bent at 90 degrees, and raise it until your thigh is parallel to the floor with your foot flexed toward the ceiling.
4. 4 - From this raised position, perform small, controlled pulse movements by squeezing your glute and pushing your heel slightly higher toward the ceiling, then lowering slightly — this is one pulse.
5. 5 - Keep the movement short and controlled, focusing on the contraction of the glute at the top of each pulse rather than using momentum.
6. 6 - Complete all repetitions on one side before switching to the opposite leg.
7. 7 - Ensure your hips remain square to the floor throughout the exercise, avoiding any rotation or tilting of the pelvis.