Also known as: l-sit, l-sit hold, floor l-sit, tuck l-sit, l-sit progression

What is Seated L-sit raises?

Seated L-sit raises are a seated bodyweight core exercise where you lift and hold straight legs to form an L shape while maintaining a neutral spine. It primarily targets the abdominal muscles and hip flexors. Difficulty is medium - requires core strength and hip flexibility; focus on controlled breathing and scapular stability.

How to Do Seated L-sit raises

  1. Sit tall: Sit on the floor with legs extended and hands beside hips or on floor edges; sit tall and engage lats to protect your spine.
  2. Engage core: Brace your abs, tilt the pelvis slightly posteriorly and pull the ribcage down to establish a strong hollow position before lifting.
  3. Lift legs: Press hands into the floor, lift straight legs until your torso forms an L; keep knees locked, toes pointed and shoulders stable.
  4. Hold briefly: Hold the L position for 1–5 seconds with steady breathing, keeping shoulders depressed, chest open and spine neutral.
  5. Lower with control: Lower legs slowly without touching the floor, maintaining abdominal tension to avoid lumbar arching or sudden collapsing.
  6. Modify or progress: If needed, bend knees for a tuck hold; progress by extending hold time, straightening legs longer, or using parallettes for added height.

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 core strength, improve hip flexor engagement and enhance trunk stability without equipment. They also improve hip mobility and posture, translating to better control in other calisthenics and athletic movements.

What are common mistakes with Seated L-sit raises?

Common mistakes include rounding the lower back, lifting with momentum, shrugging shoulders, and holding the breath. Avoid these by maintaining a neutral spine, controlled tempo, depressed shoulders and steady breathing throughout the movement.

How can I progress or modify this exercise?

Modify by performing tuck holds or bending knees to reduce lever length. Progress by increasing hold time, performing strict straight-leg L-holds, using parallettes for clearance, or adding slow negatives and reps for durability.