Legs · Bodyweight
L Sit on Chair
How to do the l sit on chair, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Sit on the edge of a sturdy chair and place your hands on the seat beside your hips. Press down through your hands to lift your hips off the seat, then extend your legs straight out in front so your body forms an L. Hold with your legs parallel to the floor.
- 1Press hard through your hands and feel your core and hip flexors fire to
- 2hold the legs up
- 3Keep your shoulders pressed down away from your ears
- 4Point your toes and keep your legs straight and steady
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 round your back; keep your chest tall and core tight
Muscles worked
The l sit on chair mainly works the hip flexors, upper abs, and lower abs, with the triceps, obliques, forearms, quads, glutes, and front delts assisting.
- Hip FlexorsPrimary
- Upper AbsPrimary
- Lower AbsPrimary
- TricepsSupport
- ObliquesSupport
- ForearmsSupport
- QuadsSupport
- GlutesSupport
- Front DeltsSupport
- LatsMinor
Kovo programs the l sit on chair for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.