Also known as: one-leg l-sit, l-sit pulses, one leg lsit, leg pulses l-sit

What is Single Leg L-sit Pulses?

Single Leg L-sit Pulses are a bodyweight core exercise where you hold an L-sit and pulse one leg off the floor to create tension. It primarily targets the core and quadriceps while challenging hip flexor endurance. Difficulty is easy and depends on fingertip placement and heel clearance.

How to Do Single Leg L-sit Pulses

  1. Assume L-sit: Sit with legs extended, place fingertips beside hips, press into hands and lift hips so heels clear the floor about one inch.
  2. Position fingertips: Place fingertips slightly forward to adjust difficulty; keep arms straight, shoulders depressed, and engage scapular stability to protect the shoulders.
  3. Lift one leg: Engage core and quadriceps, lift one leg with a pointed toe and straight knee while keeping the opposite heel grounded and spine neutral.
  4. Perform pulses: Execute small, controlled pulses by lifting the working leg a few inches while maintaining core tension; avoid bouncing and hold steady breathing.
  5. Switch sides safely: Lower the working leg gently, rest briefly, then repeat all reps on the other side. Stop if you feel sharp pain in hips or back.

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 heel to lift approximately 1 inch from the floor.

From this position perform raise one leg off the floor, engaging your quad and pointing your toes. Perform pulses, while keeping the leg elevated & maintaining tension throughout the set. Complete all reps on one leg before switching sides.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Single Leg L-sit Pulses?

They strengthen the core, quads, and hip flexors while improving pelvic control, endurance, and balance. Pulses increase time under tension for better muscular adaptation without equipment.

What common mistakes should I avoid?

Common errors include rounding the lower back, elevated shoulders, overly large pulses, and wrong fingertip placement. Focus on neutral spine, depressed shoulders, and controlled small movements to reduce strain.

How can I progress or regress this exercise?

Regress with a tucked L-sit, both-feet L-sit holds, or elevated hands. Progress by moving fingertips farther back, increasing pulse range or tempo, adding holds, or using parallettes for greater ROM.