What is L-sit in and outs?

L-sit in and outs are a hard calisthenics core exercise that involves holding an L-sit while drawing the knees to the chest and extending the legs. It primarily targets the rectus abdominis, hip flexors, and deep core stabilizers, requiring high strength and shoulder stability.

How to Do L-sit in and outs

  1. Set up: Sit between your hands with palms on the ground or parallettes, press down, straighten arms, and lift legs so thighs and shins are parallel to the floor.
  2. Engage core: Suck the belly toward the spine, push shoulders down, and hold a tight hollow position to protect the lower back and maintain balance.
  3. Lean slightly back: Tilt your torso back a few degrees while keeping legs extended to create space for the knee drive and reduce hip strain.
  4. Draw knees in: Slowly contract the abs and pull knees toward the chest, rounding the lower spine while controlling momentum and exhaling steadily.
  5. Extend legs out: Fully straighten the hips and knees to return to the L-sit, resisting swing and keeping scapular depression and core tension.
  6. Rest and repeat: Lower to a supported seated position between reps if needed, breathe deeply, and perform controlled sets with quality form over quantity.

Muscle Groups

Core

Description

Initiate in an L-Sit position, lifting your legs parallel to the ground. Engage your core and lean back slightly. Draw your knees toward your chest, rounding your back. Extend your legs back out to the L-Sit position, keeping control. Repeat the movement, emphasizing core engagement and controlled motion. Enhance abdominal strength and endurance through regular practice.

Movement Group

Core

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of L-sit in and outs?

L-sit in and outs improve core strength, hip flexor endurance, and body control. They also demand shoulder stability and teach anti-extension control, translating to better balance and posture in other calisthenics moves.

What common mistakes should I avoid?

Avoid using momentum, letting the shoulders shrug, or collapsing the lower back. Keep a hollow hold, active shoulders, and controlled tempo to prevent strain and ensure the core does the work.

How can I progress or find easier alternatives?

Start with tuck holds, supported L-sits on parallettes, or single-leg L-sit raises. Progress by increasing hold time, adding repetitions, then moving to full L-sit in and outs as strength and control improve.