L-sit

How to do it

Sit on the floor or between parallel bars with your legs extended straight in front of you and your hands placed beside your hips. Press your hands into the ground or bars to lift your hips and legs off the floor, keeping your legs straight and toes pointed. Engage your core and quads to hold your body in an L shape, with your torso vertical and legs horizontal. Maintain the hold for the desired time, then lower back down with control.

1. 1Support yourself on parallettes or the floor with arms straight and legs extended, feeling intense contraction in your core and hip flexors
2. 2Keep your shoulders depressed and your chest open to engage your lats
3. 3Hold the position with legs parallel to the ground, breathing steadily

Common mistakes

• ×Don't let your knees bend or your feet drop below hip level
• ×Avoid shrugging your shoulders up toward your ears
• ×Don't arch your lower back or collapse your chest; maintain a hollow position

Muscles worked

The l-sit mainly works the hip flexors, upper abs, and lower abs, with the obliques, triceps, glutes, and front delts assisting.

• Hip FlexorsPrimary
• Upper AbsPrimary
• Lower AbsPrimary
• ObliquesSupport
• TricepsSupport
• GlutesSupport
• Front DeltsSupport
• ForearmsMinor
• QuadsMinor