What is L-sit Pulses?
L-sit Pulses are an easy bodyweight core exercise performed in an L-sit position that pulses elevated legs, targeting the core and quadriceps. The movement builds midline stability, hip flexor and quad strength while fingertip placement adjusts difficulty.
How to Do L-sit Pulses
- Set up: Sit with legs extended, place fingertips on floor slightly behind hips so heels will lift about 1 inch. Keep shoulders down and chest open.
- Brace core: Press through fingertips, depress shoulders and fully brace your core. Squeeze quads and point toes to create tension before lifting legs.
- Lift legs: Raise both legs to form an L, keeping knees straight and toes pointed. Aim for heels roughly one inch off the floor throughout.
- Perform pulses: Pulse with small controlled lifts one to two inches, maintaining full core and quad tension. Breathe steadily and avoid arching or letting hips sag.
- Lower safely: Lower legs slowly to the floor, release tension and rest 30 to 60 seconds. Reassess fingertip placement if you feel shoulder or wrist strain.
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
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of L-sit Pulses?
L-sit Pulses strengthen the core, hip flexors and quadriceps, improve midline stability and low-back resilience, and increase endurance for longer holds. They're a compact, equipment-free drill that transfers to V-sits and advanced static skills.
What common mistakes should I avoid with L-sit Pulses?
Common mistakes include rounded shoulders, failing to press through fingertips, letting hips sag, bending knees, and using momentum. Fix by depressing shoulders, bracing the core, keeping legs straight, and using small controlled pulses. Reduce range if form deteriorates.
How can I progress or regress L-sit Pulses?
To regress, use a tucked L-sit, elevate hands on blocks, or reduce pulse range. To progress, move fingertips farther from your torso, increase pulse time under tension, or advance to longer L-sit holds, single-leg pulses, or V-sit progressions.