L-Sit

Which muscles does it train?

Equipment needed

How to perform it

Time under tension matters more than load here: 3 to 4 sets of 8 to 15 reps, or holds of 20 to 60 seconds, with 45 to 90 seconds of rest.

Execution and technique cues

• Place your hands flat on the ground or parallettes directly next to your thighs.
• Depress your shoulders actively to push your body high and away from the floor.
• Lift your hips and extend your legs forward until they are parallel to the ground.
• Keep your knees locked out and your toes pointed throughout the entire duration of the hold.

Common mistakes

• Shrugging the shoulders toward the ears instead of keeping them depressed.
• Letting the legs sag below parallel or bending the knees during the hold.
• Allowing the hips to drift behind the hands, which reduces core activation.

Frequently asked questions

What is the best progression if I cannot perform a full L-sit?

Start with a tucked L-sit by bringing your knees toward your chest while keeping your hips elevated.

Which muscles are the primary limiters in holding this position?

The main limiters are the hip flexors, abdominal muscles, and the shoulder depressors.

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