What is Seated L-sit raises?

Seated L-sit raises are a medium-difficulty bodyweight core exercise where you sit and lift straight legs to form an L, holding briefly to challenge the abs and hip flexors. It emphasizes core control, spinal alignment, and hip-flexor endurance while requiring deliberate, controlled reps.

How to Do Seated L-sit raises

  1. Sit and position: Sit on the floor with legs extended, back straight, hands beside hips on the floor or slightly behind for support; keep shoulders down and chest open.
  2. Set hand placement: Press palms firmly into the floor with fingers forward and elbows slightly bent if needed to stabilize the torso and reduce wrist strain.
  3. Engage core: Brace your abs, draw the ribs down and tilt the pelvis slightly posteriorly to protect the lower back before initiating the lift.
  4. Lift legs: Keeping legs straight and toes pointed, lift both legs off the ground until your torso and legs form an L, avoiding lower-back rounding.
  5. Lower with control: Slowly lower legs without touching the ground, maintain core tension and neutral spine; rest between reps and stop if you feel sharp pain.

Muscle Groups

Core

Description

Engage in Seated L-Sit Raises by sitting on the floor with hands beside your hips. Lift your legs, keeping them straight, until your body forms an L shape. Hold briefly, then lower your legs without letting them touch the ground. Emphasize core control and maintain a straight back throughout the movement. Perform this exercise in a controlled and deliberate manner, focusing on the activation of your abdominal muscles.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

  • Seated L-sit raises (current)
  • L-Sit

Frequently Asked Questions

What are the benefits of Seated L-sit raises?

Seated L-sit raises build rectus abdominis and hip-flexor strength, improve core stability, posture, and trunk control. They increase isometric endurance and support progress toward full L-sits and other bodyweight core skills.

What common mistakes should I avoid when doing this exercise?

Avoid rounding the lower back, bending the knees, using momentum, or holding your breath. Also don’t let shoulders shrug; maintain active scapular position and controlled tempo to reduce injury risk.

How can I progress or scale Seated L-sit raises?

Scale by performing tucked L-sits, single-leg lifts, or incline seated leg raises. Progress with longer holds, straight-leg repetitions, weighted ankles, or transition to parallettes L-sits as strength and control improve.