What is L-sit Flutters?
An L-sit Flutters is a medium-difficulty calisthenics move performed on parallettes where you hold an L-sit and execute small alternating leg flutters. It primarily targets the abs and hip flexors, also engaging quads and shoulder stabilizers while demanding scapular control and triceps tension.
How to Do L-sit Flutters
- Set up parallettes: Place parallettes shoulder-width with a neutral grip, wrists under shoulders and arms straight. Plant feet on the floor before preparing to lift into the L-sit.
- Engage scapula: Depress and protract your shoulder blades, drive shoulders down away from ears, and keep triceps engaged to stabilize the shoulders and protect the joint.
- Tuck knees: Tuck knees tightly and pull them toward your chest using core control while maintaining straight arms and stable scapular position before extending legs.
- Extend to L: Slowly extend both legs forward to form the L position, squeeze quads and point toes while keeping hips high and the spine slightly rounded.
- Perform flutters: Alternate small, controlled flutter kicks from the hips while holding the L-sit. Breathe steadily, avoid large swings, and stop if you feel shoulder or low-back pain.
Muscle Groups
Core
Description
Take a neutral grip on the parallel bars, hands underneath your shoulders, arms straight, & triceps engaged.Depress & protract your scapula, round your back (drive your shoulder down away from your ears, and spread your shoulder blades)
Position your feet slightly in front of you, tuck your knees tightly, & raise them as close to your chest as possible.
From here extend both legs out in front, squeezing your quads and pointing the toes. Maintain straight arms and keep both both legs elevated as you perform flutters for time.
Movement Group
Core
Required Equipment
Parallettes
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of L-sit Flutters?
L-sit Flutters develop core strength, hip flexor endurance, and shoulder stability while improving isometric control and anti-extension tolerance. They transfer to planche and L-sit progressions and enhance posture and midline control when practiced with proper form.
What common mistakes should I avoid?
Common mistakes include shrugged shoulders, bent elbows, low hips or an arched lower back, exaggerated kicking, and breath-holding. Fix these by depressing and protracting the scapula, keeping arms straight, maintaining hip height, using small controlled flutters, and breathing smoothly.
How can I progress or regress L-sit Flutters?
Regress with tuck L-sit holds, elevated feet support, or seated leg raises. Progress by increasing hold time, mastering strict straight-leg L-sits, adding resistance, or moving to longer flutter ranges. Alternatives include hanging knee raises and V-sit pulses for core development.