L-sit
Isometric hold with straight legs at 90° on parallettes or floor developing abs and hip flexors.
Updated
Introduction
The L-sit is a fundamental isometric core exercise in gymnastics and calisthenics. The practitioner lifts off the floor or parallettes with straight arms and holds straight legs at 90 degrees in front. It is an excellent exercise for developing abdominal, hip flexor and triceps strength.
Anatomy and Muscles Worked
- Primary muscles: abdominals, hip flexors, triceps
- Secondary muscles: quadriceps (isometric), shoulders
Step-by-Step Instructions
- Sit on the floor between parallettes or place hands flat on floor beside hips.
- Push the floor to lift your hips.
- Raise straight legs in front to 90 degrees.
- Hold position while actively pushing the floor.
Recommended Sets and Reps
- 5 sets of 10 to 30 seconds
Common Mistakes
- Legs dropping: strengthen hip flexors.
- Shrugged shoulders: depress shoulders.
Safety
Parallettes make the exercise easier by providing more space. Progress from tuck L-sit.
Variations
- Tuck L-sit (knees bent)
- Parallel bar L-sit
- Ring L-sit
Target Audience
Intermediate to advanced. Fundamental core exercise in gymnastics.
Diagrams and illustrations
L-sit — Illustration
Technical illustration for l-sit.