How to do it
Keep your knees hip-width apart throughout the entire set.
- 1
Start in a kneeling position with your hands on your hips or in front of you for balance.
- 2
Lean slightly forward and begin to pulse your hips upwards, squeezing your glutes.
- 3
Keep the movements small and controlled.
- 4
Continue pulsing for the desired number of repetitions.
Expert tip
Focus on squeezing your glutes at the top of each pulse. Keep your upper body still and avoid arching your back.
Common mistakes
- ✕Using momentum to bounce the pulses
- ✕Stopping short of full hip extension