Also known as: seated leg pulses, floor leg pulses, core pulse holds, seated core pulses, leg raise pulses

What is L-sit Pulses?

L-sit Pulses is a bodyweight core exercise where you hold an L-sit and perform small leg pulses, targeting the core and quadriceps. It’s an easy-level movement that builds midline tension and quad endurance while requiring no equipment - ideal for beginners refining static hold strength.

How to Do L-sit Pulses

  1. Sit tall: Sit on the floor with legs extended, hands beside hips and fingertips pointing forward; sit tall with a neutral spine and shoulders down.
  2. Place hands: Place fingertips slightly in front of hips; press into the floor to engage shoulders and reduce wrist strain.
  3. Lift legs: Engage core and quads, lift both legs off the floor to form an L shape; straighten knees and point toes while keeping hips elevated.
  4. Perform pulses: Make small, controlled pulses by slightly raising and lowering legs 1-2 inches while maintaining tight core and leg tension. Breathe steadily.
  5. Finish safely: Lower legs slowly to the floor, relax shoulders, and rest. If pain occurs stop and reset with bent knees or tucked L-sit progression.

Muscle Groups

Core, Quadriceps

Description

Assume an L sit position on the floor, with straight legs extended in front of you.
Reach forward with straight arms, onto your fingertips, and drive them into the floor.

Difficulty is adjusted by how far you place your fingertips from your torso.
Appropriate placement should only allow for your heels to lift approximately 1 inch from the floor.

From this position perform raise both legs off the floor, engaging your quads and pointing your toes. Perform pulses, while keeping the legs elevated & maintaining tension throughout the set.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of L-sit Pulses?

L-sit Pulses build core endurance, improve abdominal and hip flexor control, and strengthen the quadriceps. As an easy bodyweight drill they improve static L-hold capacity, posture, and midline stability with minimal equipment.

What are common mistakes when doing L-sit Pulses?

Common mistakes include rounding the lower back, letting shoulders collapse, placing hands too close or too far from the hips, making large uncontrolled pulses, and holding the breath. Fix these by bracing the core, protracting shoulders, and using small controlled pulses.

How can I progress or regress L-sit Pulses?

Regress by performing tucked L-sit pulses with bent knees or seated leg lifts. Progress by increasing hold time, straightening legs fully, elevating hands on parallettes, or adding single-leg pulses and light ankle weights once form is stable.