Knee to Nose Pulse
Performed from all fours or a plank, the knee-to-nose pulse draws one knee toward the face and adds small controlled pulses at the end of the range, holding the abs in a deep contraction. It suits trainees chasing intense short-lever core work without a single piece of equipment. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 6–8 pulses per leg (deep hold) | 90 s |
| Muscle | 3–4 × 10–12 pulses per leg | 60–90 s |
| Endurance | 3 × 15–20 pulses per leg | 45–60 s |
Level — Beginner
Beginner-listed, but the pulsing end-range burns far above its pay grade.
Proper form — 5 cues
- Set a strong base — hands under shoulders, back flat — before the leg moves.
- Round the upper back slightly and draw the knee toward the nose, exhaling as it comes.
- Pulse the knee in small ranges at the deepest point — an inch out, an inch back in.
- Keep the hips level; the pelvis curls under, but it must not swing sideways.
- Extend the leg back with control between rounds — no flinging.
Breathing: Long exhale as the knee draws in, then short puffing exhales with each pulse.
The 3 mistakes Maddy corrects most
How to program knee to nose pulse
| Goal | Phase | Sets | Reps | Tempo | Rest | RPE |
|---|---|---|---|---|---|---|
| strength | weeks 1–4 · build | 4 | 6 pulses per leg (deep hold) | tiny 1-second pulses at the deepest point | 90 s | 7 |
| strength | weeks 5–8 · intensify | 4 | 7 pulses per leg (deep hold) | tiny 1-second pulses at the deepest point | 90 s | 7–8 |
| strength | weeks 9–12 · peak | 4 | 8 pulses per leg (deep hold) | tiny 1-second pulses at the deepest point | 90 s | 8 |
| hypertrophy | weeks 1–4 · build | 3 | 10 pulses per leg | exhale in, puff with each pulse | 60–90 s | 7 |
| hypertrophy | weeks 5–8 · intensify | 4 | 11 pulses per leg | exhale in, puff with each pulse | 60–90 s | 7–8 |
| hypertrophy | weeks 9–12 · peak | 4 | 12 pulses per leg | exhale in, puff with each pulse | 60–90 s | 8 |
| endurance | weeks 1–4 · build | 3 | 15 pulses per leg | continuous small rhythm | 60 s | 6 |
| endurance | weeks 5–8 · intensify | 3 | 18 pulses per leg | continuous small rhythm | 45–60 s | 6–7 |
| endurance | weeks 9–12 · peak | 3 | 20 pulses per leg | continuous small rhythm | 45 s | 7 |
| beginner | weeks 1–4 · learn | 2 | 6 pulses per leg | knee to chest height is fine | 60–90 s | 5 |
| beginner | weeks 5–8 · groove | 3 | 8 pulses per leg | draw the knee a little deeper | 60–90 s | 5–6 |
| beginner | weeks 9–12 · load | 3 | 10 pulses per leg | full knee-to-nose depth | 60 s | 6 |
Tempo = eccentric-pause-concentric-pause in seconds where numeric (X = explosive intent); pace/hold cues for interval and stretch drills.
Common questions
What do the pulses achieve that a normal knee drive does not?
Time under tension in the hardest position. A standard knee drive passes through the deep contraction in a fraction of a second; pulsing parks you there and makes the abs sustain it. The result is a burn out of proportion to how small the movement looks.
Should my back be rounded during this exercise?
A gentle rounding of the upper back at the deepest point is intentional here — it is spinal flexion under control, which is what lets the abs shorten fully. What you want to avoid is the opposite fault: a sagging, arched lower back while the leg is extended behind you.
How many pulses make a set?
Quality expires quickly in this position. Six to twelve honest pulses per leg, where each one still moves the knee closer to the nose, is a solid set. When the pulses start happening at the hip instead of the trunk, the set is over regardless of the count.
Is the knee-to-nose pulse the same as mountain climbers?
Same starting position, opposite intent. Mountain climbers cycle the legs fast and continuously, making them primarily a conditioning drill where the trunk mostly stabilises. The knee-to-nose pulse deliberately parks the knee at its deepest point and holds the abdominal contraction there, pulsing through centimetres — slow, concentrated trunk work with almost no cardio effect. They complement each other well in one session: pulses first while the core is fresh and honest, climbers afterwards for the engine. Substituting one for the other misses what each does best.
Why do my wrists hurt in the plank position for this exercise?
Long spells on flat palms concentrate load at the wrist's extended end-range, and this drill keeps you there for a whole set. Share the load better: spread the fingers, grip the floor slightly, and keep shoulders stacked over hands so the angle stays tall rather than folded. If discomfort continues, work from fists with a neutral wrist, raise the hands onto a bench or step, or use push-up handles. Building up plank time gradually lets the wrists adapt alongside the abs.
Related exercises
Browse: All core exercises · All hips & inner thighs exercises · All bodyweight exercises · Full exercise library
This is one exercise. Your plan is the other 99%.
Maddy hand-builds training around your exact body — schedule, recovery, injuries, food culture. It starts with a 3-minute scan.
Start My Body Scan → 11 questions · 3 min · free · no card yet