Pulse Up

1. Lie on your back with your legs extended straight up so the feet point at the ceiling and hips are at 90 degrees.
2. Place your hands flat on the floor beside your hips or tucked under your glutes for support.
3. Exhale and press the feet straight up, lifting the hips 5 to 10 cm off the floor using the abs.
4. Hold the top for a second, keeping the legs vertical rather than swinging them toward your head.
5. Lower the hips back to the floor slowly and quietly without letting the legs drift forward.
6. Repeat in a steady rhythm, keeping the lower back in contact with the floor between pulses.

Common Mistakes

• Swinging the legs: Kicking the legs toward the face uses momentum to lift the hips instead of the abs. Keep the feet pointed straight up and lift vertically.
• Pushing with the hands: Pressing hard into the floor with the arms shifts the lift to the triceps and shoulders. Keep the hands light and let the abs do the work.
• Dropping the hips: Letting the hips crash down removes the lowering phase, which is half of the exercise. Control the descent over two seconds.

Programming Tips

Use pulse ups as a core finisher at the end of a session or inside an ab circuit. Aim for 3 to 4 sets of 12 to 20 reps with 45 to 60 seconds of rest. The short range of motion makes it a good high-rep complement to larger movements like hanging leg raises or cable crunches.

Bodyweight is the load, and the range is small by design. If lifting the hips is too hard, bend the knees slightly to shorten the lever, then straighten them over time. Progress by holding each pulse for two seconds, lifting higher, or adding a light ankle weight of 0.5 to 1 kg. The most common fault is using leg swing to lift the hips; if the feet travel toward your head, slow down and reduce the range.

Common Questions

What muscles does the pulse up work?

It works the rectus abdominis, with the greatest effort in the lower region that tilts the pelvis, and the hip flexors hold the legs vertical. The obliques assist in keeping the pelvis level.

How many pulse ups should I do?

Three to four sets of 12 to 20 controlled reps, two to three times a week, works for most people. Quality matters more than numbers, so stop a set when the legs start to swing.

Is the pulse up the same as a reverse crunch?

It is a shorter-range version of the reverse crunch. A reverse crunch rolls the knees toward the chest and curls the spine, while the pulse up keeps the legs straight and vertical and only lifts the hips a few centimetres.

Why does my lower back hurt during pulse ups?

Usually the legs are drifting away from vertical, which arches the lower back and loads the spine. Keep the feet over the hips, press the lower back into the floor, and shorten the lift until the abs take over.