Pulse-Up

A high-tension core exercise for the lower abdominals. The vertical hip lift forces the rectus abdominis to work under constant load.

Exercise Details

Level: Intermediate
Body Area: core
Type: isolation

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Abs

Secondary

Back

Setup

Lie on your back with your legs extended toward the ceiling. Place your hands by your sides and press your lower back into the floor.

Instructions

1. Contract your lower abs to lift your hips vertically toward the ceiling.
2. Avoid swinging your legs for momentum.
3. Lower your hips back to the floor with control.
4. Keep your feet pointing up throughout the set.
5. Maintain core tension.

Common Mistakes

1. Swinging the legs to lift.
2. Lifting the head off the floor.
3. Moving too fast without control.

Alternative Exercises

Wipers

Intermediate / Bodyweight-only / Abs / isolation

An advanced rotational core exercise targeting the obliques and transverse abdominis. It builds extreme rotational control and stability.

Wide Grip Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

Intermediate / Stability (Swiss) Ball / Back / core

A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Weighted Crunch

Intermediate / Dumbbells / Abs / core

A resistance-based abdominal exercise designed to build muscle thickness. Adding weight forces the rectus abdominis to work harder against gravity for maximum hypertrophy.

Vertical Leg Raise

Intermediate / Captain's Chair / Abs / core

A powerful lower-abdominal exercise. Lifting the legs vertically targets the lower rectus abdominis and hip flexors while building core endurance.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Previous page
- 1

Explore by Muscle Groups

Explore by Equipment

Bodyweight-only

BOSU Balance Trainer

Cable Crossover Machine

Cable Machine with Rope Attachment

Captain's Chair

Hi-Lo Cable Machine

Lat Pulldown Machine

Leverage Machine

Mini Loop Bands

Resistance Bands

Seated Cable Row Machine

Stability (Swiss) Ball