L-Sit

An advanced isometric core hold performed with legs extended horizontally while supporting your body on your hands, demanding strong hip flexors and triceps.

How to Perform

  1. Sit on the floor with your legs extended straight in front of you
  2. Place your hands flat on the floor beside your hips, fingers pointing forward (or use parallettes or push-up handles for greater range of motion)
  3. Press through your palms and straighten your arms to lift your entire body off the ground
  4. Raise your legs until they are parallel to the floor, forming an L-shape with your torso
  5. Keep your legs straight, toes pointed, and core fully engaged
  6. Hold for the target duration, then lower yourself back down
  7. Rest and repeat for the desired number of sets

Form Cues

Do:

  • Lock your arms out fully; your body weight should be supported through straight arms
  • Point your toes and keep your legs together and straight
  • Depress your shoulder blades (push your shoulders down away from your ears)
  • Engage your quads actively to keep your legs straight and elevated

Don't:

  • Bend your knees; if you can't hold a full L-sit, regress to a tucked L-sit
  • Shrug your shoulders up to your ears; actively push them down
  • Hold your breath; breathe steadily even though the hold is intense
  • Lean excessively backward to compensate for weak hip flexors

Progressions

Build the L-sit through these stages: foot-supported L-sit (feet on ground), tucked L-sit (knees bent), one-leg-extended L-sit, and finally the full L-sit. Once you can hold a full L-sit for 15-20 seconds, you can work toward hanging leg raises for dynamic core strength, or begin training the V-sit (legs raised above horizontal).

Common Mistakes

  • Bent knees: This usually means the hip flexors are not strong enough yet; train the tucked version and progressively extend one leg at a time
  • Shoulders shrugging up: Actively push down through your hands and depress the scapulae; this requires tricep and shoulder endurance
  • Insufficient hip flexor engagement: The L-sit demands intense hip flexor contraction; supplement with hanging knee raises and seated leg lifts
  • Skipping progressions: The full L-sit is surprisingly difficult; respect the tucked and single-leg variations as essential steps