Also known as: l-sit march, l sit march, parallette l-sit, parallettes l hold

What is Assisted L-Sit March?

The Assisted L-Sit March is an easy calisthenics exercise performed on parallettes that involves holding a supported L-sit and alternately lifting each leg. It primarily targets the core and shoulders, improving hip-flexor control and scapular stability. Difficulty level: easy - focus on breathing and core bracing.

How to Do Assisted L-Sit March

  1. Set parallettes: Place parallettes shoulder-width apart on a stable surface and ensure they are secure before mounting to prevent slipping.
  2. Grip and align: Grip bars with straight arms, depress shoulders, and keep a tall posture. Bend knees to about 90 degrees for the assisted position.
  3. Brace your core: Inhale and brace your core, posteriorly tilt the pelvis, and engage hip flexors to maintain the tucked L shape safely.
  4. March one leg: Drive the bars into the ground, lift one foot toward full extension briefly, then switch legs with controlled motion and no jerking.
  5. Control breathing: Keep steady breathing throughout—exhale during lifts—and aim for short holds. Stop if shoulders shrug, pain occurs, or form breaks down.

Muscle Groups

Core, Shoulders

Description

Set the pbars to shoulder width, grip the bars with straight arms and shoulders depressed. Bend your knees to 90 degrees.

Brace your core, drive the bars into the ground and lift one feet, hold for a small amount of time and then switch legs.

Don’t hold your breath during the hold.

Repeat for the required amount of times.
Movement Group: Core
Equipment: Parallettes

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Assisted L-Sit March?

This exercise builds core strength, hip-flexor control, and shoulder stability while reducing load with an assisted tuck. It improves L-sit endurance and coordination for beginners.

What common mistakes should I avoid?

Common errors include shrugged shoulders, holding breath, swinging legs, and collapsing the ribs. Keep scapula depressed, breathe continuously, and use slow controlled movements to avoid strain.

How can I progress or regress this exercise?

Regress by increasing the knee bend or using higher parallettes for more support. Progress by straightening legs more, increasing hold time, or advancing to full L-sit marches or single-leg L-sits.