Leg Drop Pulse

Muscles worked

Setup

1. Lie flat on your back on a mat with your arms by your sides or hands tucked slightly under your glutes for lower back support.
2. Extend both legs straight up toward the ceiling, creating a 90-degree angle at the hips.
3. Engage your core by pressing your lower back firmly into the floor to eliminate any gap.

How to do it

1. Inhale as you slowly lower your straight legs toward the floor, stopping just before your lower back begins to arch.
2. At the bottom of the movement (6-12 inches off the ground), perform a small, controlled 2-3 inch pulse upward and downward.
3. Exhale as you lift your legs back to the starting vertical position using your lower abdominals.
4. Maintain a controlled tempo: 3 seconds to lower, 1 second for the pulse, and 2 seconds to return to the top.

Form checklist

• Keep the lower back glued to the floor throughout the entire movement.
• Lock your knees and point your toes to keep the quadriceps fully engaged.
• Keep the pulse small and rhythmic; avoid using momentum or swinging the legs.
• Ensure your neck and shoulders remain relaxed on the mat to avoid strain.

Pro tips

• Focus on the 'hollow body' sensation by pulling your navel toward your spine to protect the lumbar region.
• Squeeze your inner thighs together throughout the set to increase stability and quad activation.
• Pause for a split second at the very bottom of the drop before starting the pulse to eliminate momentum.

Make it harder

• Perform the exercise with your head and shoulder blades lifted off the mat in a 'crunch' position to engage the upper abs.
• Increase the number of pulses at the bottom to 3-5 reps before returning to the starting position.

Frequently asked

What muscles does the leg drop pulse work?

The leg drop pulse primarily targets the abs, and also works the hip flexors as secondary muscles.

What equipment do you need for the leg drop pulse?

The leg drop pulse requires no equipment — just your body weight.

Is the leg drop pulse good for beginners?

The leg drop pulse is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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