Extended Leg Pulses
Quick answer
Extended leg pulses are a lying ab exercise: with one leg raised toward the ceiling and your hands holding the back of that thigh, you lift your head and shoulders and pulse them up in small movements. They work the abs, with the obliques assisting.
Written by the GymStreak coaching team · Updated
Muscles worked
How to do Extended Leg Pulses
- 1
Lie on your back. Bring your right leg up towards the ceiling and clasp both hands behind your thigh, just above your knee. (Note: your left leg should float a little off the ground – it will proabably do this naturally)
- 2
Engage your abs while raising your head and chest slightly off the floor.
- 3
Keeping your abs tensed and your leg steady gently pulse your chest up and down from your elevated position off the floor.
- 4
After you’ve completed the desired reps, switch legs.
Form cues
- Hold the back of your thigh lightly; your hands guide, your abs lift.
- Keep your lower back pressed gently into the floor.
- Make each pulse small, without letting your shoulders touch down.
- Keep a fist-sized gap between your chin and chest.
- Let the other leg hover just off the floor only if your back stays flat.
Breathing: Breathe in over about three pulses and out over the next three, adjusting to a rhythm that suits you; don't hold your breath.
Common Extended Leg Pulses mistakes
Pulling on the leg to lift up
Keep your grip light and let your abs do the lifting; if you have to pull, rest or lower the raised leg slightly.
Straining the neck forward
Lift through your chest, keep your chin slightly tucked and look toward your raised knee.
Lower back arching off the floor
Rest the lower leg on the floor if keeping it raised makes your back lift.
Dropping the shoulders between pulses
Stay in the lifted position for the whole set so the abs work continuously.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginnerspulses each side | 1–3 | 10–15 | 60–90 s |
| Muscular endurancepulses each side | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Extended Leg Pulses variations and alternatives
Variations
- Leg pulses with the lower leg on the floor
An easier version that keeps your lower back supported while you learn the pulse.
- Hands-free leg pulses
A harder version: reach both arms toward the raised foot instead of holding the thigh.
Alternatives
- Crunches
The same short upper-body curl with both feet on the floor.
- Toe Touchers
Both legs raised and reaching for the toes; a natural next step.
- Dead Bug
Trains the abs to keep the lower back flat while the limbs move.
Extended Leg Pulses FAQ
What muscles do extended leg pulses work?
The main target is the rectus abdominis, which curls your head and shoulders off the floor and holds them there while you pulse. The obliques help keep your trunk steady, and the hip flexors work to hold the raised leg up and keep the other leg hovering.
Are extended leg pulses easy on the lower back?
They tend to be gentler than sit-ups, because your lower back stays on the floor and the movement is small. Keep your back pressed down and rest the lower leg on the floor if your back starts to arch. If the exercise causes pain rather than muscle effort, stop and get it checked by a qualified professional.
Why do I feel leg pulses in my neck?
Usually because your head is doing the lifting instead of your abs. Keep a fist-sized gap between chin and chest, look toward your raised knee and lift through your chest. If your neck still tires before your abs, take short rests with your head down or shorten your sets.
Should I do leg pulses for reps or for time?
Either works. Counting 10–15 pulses per leg is easy to track, while setting a timer and seeing how many controlled pulses you can do also suits this exercise. Whichever you choose, increase the count or time only while your lower back stays flat and your neck stays relaxed.
Sources
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