What is Feet assisted L-Sit Pulses?

Feet assisted L-Sit Pulses is an easy seated core exercise where you hold an L-sit with legs extended and use small hip pulses while pressing through the hands. It primarily targets the core, shoulders and hamstrings, and improves core endurance and scapular stability with low equipment needs.

How to Do Feet assisted L-Sit Pulses

  1. Set up position: Sit tall with legs extended, hands under shoulders and fingers forward; press palms into the floor and engage quads to keep legs straight.
  2. Shift weight forward: Lean slightly forward, depress and protract your scapula, and compress the core to lift hips off the floor while keeping shoulders stable.
  3. Maintain leg tension: Squeeze quads and keep legs fully extended and toes pointed; avoid bending knees or collapsing hips during the hold and movement.
  4. Perform small pulses: Execute short upward hip pulses by a few inches, pausing at the top to squeeze core and shoulders; control descent slowly.
  5. Breathe and repeat: Inhale between reps, exhale during pulses, perform controlled sets of 8 to 15 pulses, and lower hips safely to rest when fatigued.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

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

Feet assisted L-Sit Pulses build core endurance, shoulder stability and hamstring engagement with minimal equipment. They reinforce hip elevation and scapular control, making them useful for preparing full L-sits and improving seated posture and balance.

What common mistakes should I avoid?

Common mistakes include collapsing the shoulders, rounded spine, bent knees, using large uncontrolled pulses, and holding your breath. Focus on scapular depression, straight legs, small controlled pulses, and steady breathing to avoid strain and wrist or low-back pain.

How can I progress or modify this exercise?

To progress, reduce foot assistance, increase pulse height or hold time, or practice full L-sits on floor or parallettes. For easier options, try tuck L-sits, single-leg L-sit variations, or hollow body holds to build the required core and hip strength.