What is L-sit Bent Leg?

The L-sit Bent Leg is an easy calisthenics hold on parallettes where you press the bars, brace the core and lift bent knees to 90°. It primarily targets the core, triceps and shoulders while building hollow-body tension and shoulder stability.

How to Do L-sit Bent Leg

  1. Set up parallettes: Place parallettes shoulder-width, ensure a stable base. Grip the bars with straight arms and depress shoulders before starting.
  2. Assume starting position: Sit between the bars, grip firmly, straighten arms and bring knees to a 90° bend with feet together. Keep chest open.
  3. Brace and press: Exhale, brace your core and drive the bars down as if pressing the ground to lift hips and feet off the floor.
  4. Hold with breathing: Maintain hollow-body tension, keep knees bent at 90°, shoulders depressed, and breathe steadily without holding your breath during the hold.
  5. Controlled descent: Lower your feet slowly, avoid collapsing the shoulders. Rest briefly and repeat for desired sets, prioritizing form over duration.

Muscle Groups

Triceps, 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 your feet, and hold for time.

Don’t hold your breath during the hold.

Movement Group

Core

Required Equipment

Parallettes

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the L-sit Bent Leg?

The L-sit Bent Leg builds core endurance, triceps pressing strength and shoulder stability while teaching hollow-body tension. As an easy-level parallettes hold, it helps beginners develop control to progress toward stricter L-sit variations.

What are common mistakes with the L-sit Bent Leg?

Common mistakes include collapsing the shoulders, a rounded spine, weak grip and holding your breath. Correct these by depressing the shoulder blades, keeping a hollow core, maintaining straight arms and focusing on steady exhalation during the hold.

How do I progress or what are alternatives to this exercise?

To progress, increase hold time, straighten one leg then both for a full L-sit, or practice negatives and weighted raises. Alternatives include tuck sits, parallel-bar supports or ring-supported L-sits to build similar strength and stability.