Also known as: l-sit pulses, assisted l-sit, beginner l-sit, seated l-sit pulses, l-sit hip pulses

What is Feet assisted L-Sit Pulses?

Feet assisted L-Sit Pulses are an easy calisthenics move where you hold an L-sit with foot contact and perform small hip pulses. It targets the core, shoulders and hamstrings while emphasizing scapular depression and quad engagement - suitable for beginners.

How to Do Feet assisted L-Sit Pulses

  1. Set position: Sit on the floor with legs straight, hands under shoulders and fingers forward; dorsiflex ankles and engage quads before lifting.
  2. Shift weight forward: Lean slightly forward, depress and protract the scapula, brace your core and press through the palms to begin lifting the hips.
  3. Lift hips: Squeeze quads and glutes to lift hips until legs form an L relative to the torso; keep legs straight and spine neutral.
  4. Perform pulses: Execute small controlled pulses by raising and lowering hips 2-4 inches - maintain scapular depression, core tension and steady breathing for each rep.
  5. Lower safely: Slowly lower hips back to the floor between sets, relax shoulders, and gently stretch hamstrings if tight to reduce strain.

Muscle Groups

Core, Shoulders, Hamstring

Description

Assume an L sit position on the floor, with straight legs extended in front of you. Place your hands on the floor, directly underneath your shoulders, fingers forwards.

Shift your weight forward, depress & protract your scapula and compress your core, lifting your hips. Maintain straight legs and keep your quads engaged. Squeeze at the top, and repeat for repetitions.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Feet assisted L-Sit Pulses?

This exercise builds core endurance, improves shoulder stability and trains hamstring engagement with minimal equipment. Pulses strengthen pelvic lift and muscle timing, helping progress to full L-sits and improving floor-based core control and posture.

What common mistakes should I avoid?

Common errors include rounded shoulders, bent knees, pulsing from momentum, gripping fingers too wide, and holding your breath. Correct by depressing the scapula, keeping legs straight, bracing the core, moving slowly and breathing evenly.

How can I progress or find alternatives?

Progress by increasing pulse range, reps or hold time, then reduce foot support toward a tucked or full L-sit. Alternatives include seated leg raises, tuck L-sit pulses, or using parallettes to improve wrist comfort and hip elevation.