About this exercise
The leg drop pulse is a supine core exercise where you lower both straight legs toward the floor and then perform small pulsing raises, keeping the lower abs under constant tension throughout the set.
Leg Drop Pulse
Step by step instructions, muscle activation and variants for the Leg Drop Pulse.
MediumAbs
How to Perform
- Lie flat on your back with arms at your sides and legs extended straight toward the ceiling
- Press your lower back firmly into the floor by bracing your core
- Slowly lower both legs toward the floor, stopping a few inches above it
- Perform small, controlled upward pulses of a few inches without returning to the start position
- Keep your legs straight and your lower back pressed into the floor throughout
- After completing your pulses, raise both legs back to vertical to reset
- Avoid holding your breath — exhale as you pulse upward
Muscle Activation
Primary
Abs
Secondary
Core
Common Mistakes
Common mistakes content is coming soon.
About the Leg Drop Pulse
The Leg Drop Pulse is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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