Also known as: seated hamstring pulses, sitting hamstring pulses, l-sit hamstring pulses, hamstring pulse l-sit

What is Seated Upright Hamstring Pulses?

Seated Upright Hamstring Pulses is a seated L-sit mobility exercise that uses short hip-driven pulses to load the hamstrings while keeping a tall spine. It primarily targets the hamstrings, improves posterior chain tension and flexibility, and is classified as easy - suitable for beginners.

How to Do Seated Upright Hamstring Pulses

  1. Set L-sit: Sit with legs extended, spine tall and shoulders stacked. Place hands beside hips or on the floor for support, keeping legs straight and engaged.
  2. Grip and reach: Reach arms forward at shoulder height to create hamstring tension; keep chest up and avoid leaning. Maintain a neutral neck and rib position.
  3. Engage hamstrings: Initiate a hip hinge by pulling the heels slightly back and squeezing the hamstrings, keeping the lower back neutral and core braced.
  4. Pulse at hips: Perform controlled short pulses from the hips at about two per second, driving motion from the pelvis while keeping legs straight and spine upright.
  5. Breathe and reset: Breathe steadily, stop if the spine rounds, and reset between sets. Start with short sets and increase pulses as control improves.

Muscle Groups

Hamstring

Description

Assume an L sit position on the floor, with straight legs extended in front of you.
Staying upright, reach your arms in front of you, creating tension in the hamstrings.
From here perform firm forward pulses initiating the movement at the hips and avoid rounding the back. Aim 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 Upright Hamstring Pulses?

Improves hamstring flexibility and posterior chain tension, trains hip-hinge motor control, and increases tolerance to passive hamstring stretch. Low-equipment mobility move useful for warm-ups, rehabilitation, and improving running or rowing mechanics.

What common mistakes should I avoid?

Rounding the lower back, initiating movement from the shoulders, bending the knees, and pulsing too fast reduce effectiveness and increase strain. Keep a tall spine, hinge at the hips, and control tempo to avoid injury.

How can I progress or regress this exercise?

To regress, bend the knees, sit on a wedge, or perform gentle hamstring slides. To progress, use L-sit on parallettes, single-leg pulses, or increase pulses and time under tension while maintaining form.