Leg Drop Pulse

How to do it

Lie flat on your back with your legs extended and lifted toward the ceiling, hands at your sides or under your hips for support. Lower your straight legs partway toward the floor, then pulse them in small controlled movements at the bottom of the range without letting your lower back arch. Keep your core braced and the small of your back pressed into the floor throughout.

1. 1Feel your lower abs working hard to control the legs as they hover and
2. 2pulse
3. 3Keep the small of your back pressed flat into the floor
4. 4Feel constant tension in your core; never let the legs go slack

Common mistakes

• ×Don't let your lower back arch off the floor
• ×Avoid using momentum or swinging the legs through the pulse
• ×Don't lower the legs farther than your core can control

Muscles worked

The leg drop pulse mainly works the lower abs and hip flexors, with the upper abs, obliques, and quads assisting.

• Lower AbsPrimary
• Hip FlexorsPrimary
• Upper AbsSupport
• ObliquesSupport
• QuadsSupport
• HamstringsMinor
• AdductorsMinor