L-Sit
L-Sit Exercise Description
The L-sit is a bodyweight support hold performed on straight arms with the legs extended forward to create an “L” shape. It primarily challenges the anterior core (rectus abdominis and obliques) and hip flexors (iliopsoas, rectus femoris), while the quadriceps maintain knee extension. The shoulders, triceps, lats, lower trapezius, and serratus anterior work isometrically to stabilize the shoulder girdle through depression and protraction. Effective positioning uses a hollow-body strategy—posterior pelvic tilt with the ribs stacked over the pelvis—to limit lumbar extension and keep the legs lifted. Expect high tension throughout the trunk and hips, plus strong scapular control, rather than large joint motion.
- Muscle Groups: Abs, Core, Hips, Obliques, Waist
- Target Muscles: External Obliques, Iliacus, Internal Obliques, Psoas Major, Rectus Abdominis
- Assisting Muscles: Rectus Femoris
- Stabilizing Muscles: Serratus Anterior, Trapezius - Lower Fibers, Triceps Brachii - Medial Head, Vastus Lateralis, Vastus Medialis
- Body Area: Lower Body, Upper Body
- Body Parts: Core, Hips, Legs, Torso, Upper Legs
- Body Surface: Front, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors, Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Side Abs, Hip Flexor, Side Abs, Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior, Lateral
- Gender: Female
How To Do The L-Sit Exercise
‘- Sit on the floor with legs straight together in front of you. Place hands flat beside your hips, fingers forward or slightly turned out, arms straight, wrists stacked under shoulders.
– Spread your fingers and “grip” the floor; lock the elbows and screw the hands into the ground to set external rotation.
– Depress and slightly protract the shoulder blades (push the floor away) without shrugging.
– Exhale gently to set the ribs, brace the trunk, and posteriorly tilt the pelvis (hollow-body).
– Press down hard through the hands to lift your hips off the floor while keeping elbows straight and neck neutral (gaze slightly ahead).
– Actively lift the thighs by using the hip flexors; squeeze the quads to fully extend the knees and keep the legs together, toes in line.
– Maintain the hollow position: shoulders down, ribs stacked, no arching of the low back; avoid bending the knees or letting the legs drift apart.
– Lower yourself under control to the floor by easing the shoulder press, keeping tension until seated.
L-Sit Tips
‘- Place your hands flat beside your hips with wrists stacked directly under your shoulders.
– Spread your fingers, “grip” the floor, and lock your elbows to create a strong base.
– “Screw” your hands into the ground to set external rotation in the shoulders.
– Depress and slightly protract your shoulder blades by “pushing the floor away” without shrugging.
– Gently exhale to set the ribs, brace your trunk, and posteriorly tilt the pelvis into a hollow-body position.
– Press down hard through your hands to lift the hips while keeping the elbows straight and neck neutral, gazing slightly ahead.
– Actively lift your thighs with your hip flexors and squeeze your quads to fully extend the knees.
– Keep your legs together with toes in line, avoiding knee bend or the legs drifting apart.
– Maintain the hollow position—shoulders down, ribs stacked, no low-back arch—throughout the hold.
– Lower yourself under control by gradually easing the shoulder press while keeping trunk and shoulder tension until fully seated.
L-Sit Beginner Introduction
The L-sit is a demanding bodyweight position where the arms hold the body above the floor while the legs stretch straight out in front, forming a clear “L” shape. It is performed from a seated start on the ground, with the hands placed beside the hips and the arms straight, lifting the hips so nothing but the hands touches the floor. The legs stay long and together, with the hips flexed high enough that the thighs float off the ground.
This challenging hold centers on strong engagement through the abs, side abs, hip flexors, and front thighs, with constant tension running through the trunk and hips. The shoulders, triceps, and upper back work without visible movement to support the torso and steady the shoulder area. A slightly tucked-under lower back and organized ribcage position contribute to lifting the legs and reducing strain through the low back. Rather than big motions, the exercise emphasizes stillness, total-body control, and precise alignment from shoulders to toes.