Also known as: parallettes bent knee hold, parallettes tuck hold, bent knee parallettes hold, tuck parallettes hold, bent knee core hold

What is L-sit Bent Leg?

The L-sit Bent Leg is an easy calisthenics hold on parallettes that targets the triceps, core, and shoulders by lifting bent knees while keeping straight arms and shoulders depressed. Hold for time while breathing steadily and bracing the core to maintain posture and shoulder stability.

How to Do L-sit Bent Leg

  1. Set parallettes: Place parallettes shoulder-width on a stable surface; check height and spacing. Stand tall to confirm grip distance and solid footing before starting.
  2. Grip and align: Grip bars with straight arms, depress shoulders and press through palms. Keep neck neutral and scapulae engaged to protect joints.
  3. Bend knees 90°: Bring knees toward chest forming a 90° angle; keep shins parallel to the ground and avoid sagging hips or rounded lower back.
  4. Drive and lift: Brace core, drive the parallettes down into the floor and lift feet off the ground until hips are slightly above shoulder level.
  5. Hold and breathe: Hold the position for time while breathing slowly; avoid breath-holding. Aim for steady shoulders, engaged triceps and a tight midline throughout the set.

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
Equipment: Parallettes

Progressions and Regressions

None

Frequently Asked Questions

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

This hold strengthens the core, triceps, and shoulders while improving scapular stability and hip flexor awareness. As an easy isometric, it builds endurance, teaches pelvic control, and prepares you for full L-sits and pressing movements.

What common mistakes should I avoid?

Common errors include holding breath, shoulders shrugged instead of depressed, hips sagging, and locking the thoracic spine. Avoid leaning too far forward and don’t let knees collapse inward, focus on bracing the core and steady scapular depression.

How can I progress or find an easier alternative?

To progress, straighten legs toward a full L-sit, increase hold time, or work on support dips and hollow body holds. Easier alternatives include tucked L-holds, single-leg bent holds, or seated parallettes lifts to build strength.