Exercise guide
Pulse-Up
- Intermediate
- Compound
- Rep-based
- Chest
- Upper legs
- Waist
The Pulse-Up is a targeted core exercise that isolates the lower abdominals by using a vertical hip lift to challenge stability and strength. It is highly effective for developing deep core control and vertical power without relying on momentum.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with your arms extended by your sides, palms pressing into the floor for stability.
- Extend your legs straight up toward the ceiling so they are perpendicular to your torso.
- Flex your feet and keep your legs squeezed together with a slight micro-bend in the knees.
How to do it
- Exhale as you contract your lower abs to lift your hips straight up off the mat, pushing your heels toward the ceiling.
- Avoid swinging your legs toward your head; the movement should be strictly vertical.
- Inhale as you slowly lower your hips back to the floor with control.
- Maintain a controlled tempo, focusing on a 1-second lift and a 2-second descent.
Form checklist
- Keep your legs vertical throughout the entire set; do not let them tilt toward your face.
- Avoid using momentum or 'kicking' your legs to generate lift.
- Keep your neck and shoulders relaxed and flat on the mat.
- Ensure your lower back returns to a neutral position on the floor between reps.
Pro tips
- Focus on the mind-muscle connection by imagining you are trying to leave a footprint on the ceiling.
- Minimize the use of your arms for leverage to force the abdominals to perform the entire lift.
- Pause for a fraction of a second at the peak of the lift to maximize muscle fiber recruitment.
Make it harder
- Perform the movement with your hands crossed over your chest to reduce stability and increase core demand.
- Incorporate a slow leg lower toward the floor after each pulse to increase the eccentric load on the abdominals.
Frequently asked
- What muscles does the pulse-up work?
- The pulse-up primarily targets the abs, hip flexors, and obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.
- What equipment do you need for the pulse-up?
- The pulse-up requires no equipment — just your body weight.
- Is the pulse-up good for beginners?
- The pulse-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.