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
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.
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