What is L-Sit?

The L-Sit is a hard calisthenics hold where you support your body on your hands and hold straight legs out front, forming an 'L' shape. It primarily targets the core, shoulders and chest while developing static strength and hip flexor endurance.

How to Do L-Sit

  1. Seated setup: Sit tall with legs straight, hands beside hips or on parallettes. Point fingers forward, retract shoulders, and brace your core before lifting.
  2. Engage shoulders: Press through your hands, lift shoulders away from ears and push the floor down to create stable shoulder and scapular support.
  3. Lift legs: Exhale and lift both legs together, keeping knees locked and toes pointed until legs are parallel to the ground in front of you.
  4. Hold position: Maintain a tight core, posterior pelvic tilt and straight spine. Breathe steadily and hold with controlled tension while monitoring shoulder stability.
  5. Exit safely: Lower legs slowly back to the ground, release shoulders deliberately, and rest between attempts. Stop if you feel sharp pain or shoulder strain.

Muscle Groups

Chest, Core, Shoulders

Description

Sit on the ground with your legs straingth.

Raise your legs out in front of you, keep them straight and try to hold them parallel to the ground. Your body should form the shape of a letter 'L'

Maintain the hold as long as possible (under good form).

Movement Group

Core

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the L-Sit?

The L-Sit builds intense core strength, hip flexor endurance and shoulder stability while improving static control and posture. It boosts bodyweight pressing ability and transfers to advanced calisthenics moves like V-sits and planche progressions.

What are common mistakes when doing the L-Sit?

Common mistakes include rounded shoulders, collapsed scapulae, bent knees and using momentum. Not engaging the core or posterior pelvic tilt reduces effectiveness and raises injury risk. Focus on straight legs, active shoulders and controlled lifting.

How can I progress to a full L-Sit or find alternatives?

Progress with tuck L-sits, one-leg L-sits, elevated parallettes and longer holds. Strengthen with leg raises and tucked holds. Alternatives include seated pike holds or supported L-sits on dip bars if wrists or shoulders limit the full L-Sit.