Single Leg Kick — Slow Pulse: A Complete Guide
Quick Intro
Single Leg Kick — Slow Pulse is a mat Pilates exercise that keeps the same propped-up prone position as Single Leg Kick, but replaces the standard quick double-pulse with a single slow, resisted pulse toward the glute on each leg. Slowing the kick down stretches out the time the hamstring spends under tension on every repetition.
Equipment Needed
No equipment is required. Cushioning the forearms and hips with a Yoga Mat is an optional comfort choice on a hard floor.
Why It Matters
Resisting a slow pulse asks for more sustained muscular effort from the hamstring than a fast double tap does. A muscle at the back of the thigh (hamstrings, biceps femoris) still drives the kick, working against its own resistance the whole way, and one of the quadriceps muscles at the front of the thigh (quadriceps, rectus femoris) controls a slower, more deliberate release. The largest glute muscle (gluteus maximus) helps stabilize the hips, and the lower back muscles (erector spinae) keep the propped-up chest steady for longer on every rep.
When to Do It
This version works well once the standard double-pulse Single Leg Kick feels fully controlled, as a way to extend the hamstring’s time under tension on each rep. Two to four sessions a week suits most people adding this heavier pace.
Anyone with a current lower back or knee issue should get individual guidance before adding this exercise, since holding the propped-up position through a slower kick places demand on both.
Getting Ready
A few rounds of the standard double-pulse kick confirm the propped position and pelvic control already feel solid before slowing down. A single slow test pulse on each leg checks how the hamstring feels resisting itself that day.
Step-by-Step Instructions
1. The setup. Come to lying face down, prop the chest up on the forearms with the elbows stacked below the shoulders.
2. The brace. Confirm the pelvis and upper body feel still and level before the first pulse.
3. The slow pulse. Inhale and press one heel toward the glute as if against resistance, moving slowly through the entire range.
4. The switch. Release the leg back down under the same control and switch to the other side on the exhale, keeping the pelvis from rocking.
How Many, How Often
Single Leg Kick — Slow Pulse is dosed by reps, with each slow pulse on one leg counting as one.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to resisting the kick instead of snapping it | 2 sets of 4 to 6 reps per side, keeping the resistance light |
| Intermediate | The pelvis stays still through a fuller resisted range | 2 to 3 sets of 6 to 8 reps per side |
| Advanced | Comfortable with a full slow pulse and a rock-steady pelvis | 3 sets of 8 to 10 reps per side |
A pelvis that stays level through the entire slow pulse matters more here than how much resistance gets applied, since a pelvis that starts to rock under the slower tempo is the clearest sign the resistance has outrun what the trunk can currently hold.
Modifications and Variations
As an easier version, Single Leg Kick uses the standard quick double-pulse, asking less of the hamstring’s sustained tension on each rep.
Common Mistakes to Avoid
Turning the slow pulse into a fast one out of habit. Letting the tempo speed back up to the standard double-pulse pace defeats the purpose of training a slower, more resisted kick. Keeping the pace deliberately slow through the whole range is the point of this version.
Applying resistance only at the start of the pulse. Pressing hard for the first inch of the kick, then letting the rest of the range move freely, skips most of the added tension this version is meant to provide. The resistance should feel present through the full path toward the glute.
Letting the chest drop as the pace slows. A slower kick asks the upper back to hold the propped position for longer on each rep, and that extra time is when the chest tends to sink. Keeping the chest lifted for the whole slow pulse keeps the back extensors working.
After Your Set
Easing back into a child’s-pose fold, hips toward the heels and arms stretched out ahead, releases the lower back once the propped position is done. Kneeling on one side and folding the other leg’s heel toward the glute with a hand finishes releasing the front of the thigh that worked to control each slow pulse.
Going Deeper
This version usually works well as a way to build strength through the hamstring’s full kicking range, since resisting a slow pulse asks the muscle to work continuously rather than relying on a quick snap. A slow pulse feels less dramatic than a fast one, and the tempo tends to speed back up without being noticed. Keeping a slow count on every rep builds more strength than a faster pace would.
Someone comfortable with the standard version typically manages a controlled slow pulse within a couple of sessions, then works toward a full set with consistent resistance over two to three weeks.
How to Know You’re Improving
- A pelvis that stays level through the entire slow pulse, on both sides
- Resistance that feels present through the whole range, not just the start
- A chest that stays lifted for the full duration of each slower rep
- A pace that stays deliberately slow without drifting faster over a set
A pace that stays slow and resisted through the whole range is a better guide to progress than the rep count.
Muscles Worked
- Biceps Femoris (a muscle at the back of the thigh, driving the kick against its own resistance)
- Rectus Femoris (one of the quadriceps muscles at the front of the thigh, controlling a slower release)
- Gluteus Maximus (the largest glute muscle, stabilizing the hips)
- Erector Spinae (the lower back muscles, keeping the propped-up chest steady for longer)
FAQ
Why does slowing the kick down make this harder? A fast double-pulse relies partly on momentum to reach the glute, while a slow, resisted pulse asks the hamstring to generate and control tension through the entire range without that assistance, which is a heavier demand.
How much resistance is right? Enough that the kick feels like a sustained effort but the pelvis still stays still. Too much resistance that causes the hips to rock defeats the point of training a controlled, slow tempo.
Is some hamstring fatigue after this exercise normal? Yes, fatigue through the hamstrings after several slow reps on each side is expected, often more than the standard double-pulse version. A sharp pain in the knee or lower back is a different signal, worth easing off from and mentioning to a doctor or physical therapist if it persists.
How does the double-pulse version differ? Single Leg Kick uses a quick double-pulse toward the glute, while this version replaces that with one slow, resisted pulse that keeps the hamstring under tension for much longer.
How often should the slow pulse be practiced? Working both sides evenly across two to four sessions a week is enough to build capacity with the slower tempo.
Related to Single Leg Kick as the easier version performed with the standard quick double-pulse.