Also known as: l hold, seated leg hold, floor leg hold, parallette hold, tuck sit

What is L-Sit?

The L-Sit is a hard bodyweight hold where you support your hips on your hands and raise straight legs parallel to the ground. It primarily targets the core, shoulders, and chest, requiring strong hip flexors, wrist stability, and core control to maintain strict form.

How to Do L-Sit

  1. Start seated: Sit on the floor with legs straight and hands beside hips. Press palms firmly, keep fingers forward and sit tall to prepare for the lift.
  2. Hand placement: Place hands shoulder-width on the ground or parallettes. Spread fingers, grip surface, and align wrists under shoulders to protect joints during the hold.
  3. Engage shoulders: Depress and protract scapulae by pushing through shoulders. Keep chest lifted and elbows straight but not locked to maintain stability and prevent shoulder strain.
  4. Lift legs: Lean slightly back, press into hands and lift legs together. Keep legs straight and toes pointed, raising thighs parallel to the ground for correct L alignment.
  5. Hold and breathe: Breathe steadily and hold for desired time. Squeeze core, keep hips tucked, avoid sagging or rounding the lower back to maintain strict form and safety.
  6. Controlled descent: Lower legs slowly and sit back onto the floor with control. Rest wrists and shoulders between attempts, and progress gradually to longer holds.

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
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 power, and shoulder stability while improving posture and body control. It translates to better balance and transfer to other calisthenics moves like presses and handstands.

What are common mistakes when doing the L-Sit?

Common errors include rounded shoulders, bent knees, sagging hips, locked hyperextended elbows, and holding breath. Address these by keeping a lifted chest, straight legs, engaged core, and steady breathing to protect shoulders and lower back.

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

Start with tucked L-sits, one-leg tuck holds, or bench-supported L-holds. Use parallettes or elevated surfaces, increase hold time gradually, and add negatives and isometrics until you can extend both legs fully.