What is L-sit Straddle Pulses?
What is L-sit Straddle Pulses? The L-sit Straddle Pulses is an easy bodyweight core exercise where you lift straight, straddled legs and perform small pulses to target the core and quadriceps. It also challenges hip flexors and shoulder stability while emphasizing sustained tension and proper form.
How to Do L-sit Straddle Pulses
- Set up position: Sit in a wide straddle with legs straight. Place fingertips just forward of hips, hands shoulder-width, and press fingers into the floor for support.
- Engage shoulders: Drive your fingertips into the ground and depress shoulders; keep arms straight and shoulders stable to protect the joints during the hold.
- Lift legs: Contract quads and hip flexors to raise both legs an inch or two off the floor, keeping toes pointed and legs fully extended.
- Pulse legs: Perform small, controlled pulses by slightly raising and lowering both legs while maintaining core tension and a neutral spine; avoid momentum.
- Breathe and exit: Breathe steadily throughout the set. Lower legs slowly with control, rest, and only progress when you can maintain form without shoulder or lower-back pain.
Muscle Groups
Core, Quadriceps
Description
Assume a straddle position on the floor, with legs straight. 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 Straddle Pulses?
L-sit Straddle Pulses build core strength, quad and hip flexor endurance, and shoulder stability without equipment. They improve control, posture, and isometric strength useful for other calisthenics moves.
What common mistakes should I avoid when doing this exercise?
Avoid rounding the lower back, bending the knees, shrugging shoulders, and using large swinging motions. Keep arms straight, shoulders depressed, legs fully extended, and use small controlled pulses.
How can I progress or regress L-sit Straddle Pulses?
Regress with tuck L-sits, single-leg pulses, or elevating hands. Progress by increasing hold height, widening the straddle, lengthening pulse duration, or adding reps, sets, or rings for instability.