Also known as: hamstring pulses, l-sit pulses, seated pulses, hamstring mobility pulses

What is Seated Hamstring Pulses?

Seated Hamstring Pulses are a seated L-sit mobility drill where you reach toward the toes and perform controlled forward pulses to load the hamstrings. It targets the hamstrings for flexibility and light strength work and is rated easy for beginners.

How to Do Seated Hamstring Pulses

  1. Set L-sit position: Sit tall in an L-sit with legs straight and hips slightly posterior; sit on sit bones, extend legs fully and brace your core to protect the lower back.
  2. Reach toward toes: Hinge gently from the hips and reach toward your toes keeping a flat back; avoid rounding excessively and maintain a slight bend if hamstrings are tight.
  3. Create hamstring tension: Engage hamstrings and posterior chain by pulling toes toward you and activating glutes; feel steady tension without bouncing before starting pulses.
  4. Perform controlled pulses: Pulse forward firmly at about 2 per second with small, controlled movements; keep breathing and maintain full tension in hamstrings throughout each pulse.
  5. Finish and recover: Stop if sharp pain occurs; rest 30-60 seconds between sets and aim for 20-40 pulses total. Progress by increasing reps or adding holds.

Muscle Groups

Hamstring

Description

Assume an L sit position on the floor, with straight legs extended in front of you.
Reach forward towards your toes, creating tension in the hamstrings. From here perform firm forward pulses, aiming for 2 per second, and maintain tension throughout.
Movement Group: Mobility
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Seated Hamstring Pulses?

Seated Hamstring Pulses improve hamstring flexibility, increase low-load strength, and enhance posterior-chain mobility. They’re useful as a warm-up or rehab tool for runners and lifters, helping range of motion and tension control when performed safely.

What common mistakes should I avoid?

Avoid rounding your lower back, using large uncontrolled swings, and locking the knees. Common mistakes include holding breath and rushing pulses. Focus on hip hinge, steady tempo, and keeping core braced to protect the spine and maximize hamstring engagement.

How can I progress or modify this exercise?

Modify by bending knees slightly, sitting on a rolled mat for hip elevation, or using a strap around the feet to assist range. Progress by increasing pulse count, slowing tempo for eccentric focus, or adding single-leg variations for more load.