L-Sit

Difficulty: ⭐⭐⭐ Advancedcore

Home Setup

Use two sturdy chairs of equal height placed parallel to each other, or perform on yoga blocks or thick books on the floor to elevate your hands

Two sturdy chairsYoga blocksThick booksPush-up bars

💡 Pro tip: If using the floor, ensure your hands are positioned slightly behind your hips to create space for your legs to lift without hitting the ground

Gym Setup

Parallettes, parallel bars, dip bars, or gymnastics rings adjusted to appropriate height

Safety: Ensure equipment is stable and secure before mounting; start with short holds and gradually increase duration to prevent wrist or shoulder strain

💪 Muscles Worked

Hip FlexorsRectus AbdominisAnterior DeltoidsTricepsSerratus Anterior

⭐ Why This Exercise?

The L-Sit is an exceptional core and hip flexor strengthener that builds tremendous compression strength essential for advanced calisthenics movements. It develops shoulder stability, improves posture, and creates functional strength that transfers to gymnastics, martial arts, and everyday activities requiring core control.

Make It Easier

Regressions for building up strength

1. Foot-Supported L-Sit

parallettes + floor

Allows partial weight support through heels on ground while building strength and position awareness

2. One-Leg L-Sit

parallettes + parallel bars

Reduces hip flexor and core demand by keeping one leg tucked while extending the other

3. Tuck L-Sit

parallettes + parallel bars + floor

Knees bent to chest reduces leverage and hip flexor requirements while maintaining shoulder and core engagement

Make It Harder

Progressions for advanced athletes

1. V-Sit

parallettes + parallel bars

Legs raised higher than horizontal increases hip flexor and core compression strength requirements

2. Manna

parallettes + parallel bars

Legs continue past vertical toward shoulders, requiring extreme compression strength and shoulder flexibility

3. L-Sit to Handstand Press

parallettes + parallel bars + floor

Dynamic movement combining L-Sit hold with pressing into handstand, adding strength and control elements

↕️ Similar Movements

Hanging Leg Raises

Develops similar hip flexor and core strength in a hanging position without shoulder compression demands

Planche Lean

Complementary shoulder and core strengthener that builds protraction strength needed for L-Sit stability

Compression Work

Flexibility and strength drills that directly improve the ability to bring legs to chest for L-Sit

Hollow Body Hold

Foundational core position that teaches posterior pelvic tilt and core engagement essential for L-Sit

Support Hold

Builds basic straight-arm shoulder strength and scapular depression needed before attempting L-Sit

Form Checklist

✓Depress shoulders down away from ears and protract scapulae forward

✓Lock arms completely straight with hands pressing firmly into surface

✓Point toes and squeeze legs together while maintaining 90-degree hip angle

✓Lean torso slightly back to counterbalance leg weight

✓Engage core by pulling belly button toward spine and maintaining posterior pelvic tilt

Common Mistakes

•Bending arms or allowing shoulders to shrug up toward ears, reducing stability
•Leaning too far forward causing legs to drop or requiring excessive core compensation
•Allowing legs to separate or bend at knees, reducing tension and proper form
•Holding breath instead of breathing steadily throughout the hold
•Insufficient scapular depression leading to shoulder impingement or discomfort

📈 When to Progress

Hold a clean L-Sit with straight legs parallel to ground for 20-30 seconds with proper form, demonstrating controlled breathing and no shaking or form breakdown