Pulse-up
Expert Advice
Engage your core throughout the movement and avoid using momentum to lift your hips. Focus on slow, controlled movements.
How-to-do Steps
- Lie on your back with your legs straight up in the air and arms flat on the ground for support.
- Contract your abs to push your hips slightly off the ground, pulsing upward.
- Lower your hips back down without letting your lower back arch excessively.
- Repeat for the desired number of repetitions.
Track Pulse-up in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Pulse-up primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs70%
Secondary
Quads30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Pulse-up work?
Pulse-up primarily targets the Abs. Secondary muscles involved include Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Pulse-up?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Pulse-up suitable for beginners?
Yes, Pulse-up is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
