Legs · Bodyweight
L-Sit on Floor
How to do the l-sit on floor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Sit on the floor with your legs extended straight in front and your hands flat beside your hips. Press hard into the floor to lift your hips and legs clear of the ground, holding your body in an L shape with legs parallel to the floor.
- 1Support yourself on the floor with arms straight and legs extended,
- 2feeling an intense contraction through your core and hip flexors
- 3Keep your shoulders pressed down and your chest open to engage your lats
- 4Hold with legs level to the ground, breathing steadily
Common mistakes
- Letting your knees bend or your feet drop below hip level
- Shrugging your shoulders up toward your ears
- Arching your lower back or collapsing your chest instead of holding hollow
Muscles worked
The l-sit on floor 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
Kovo programs the l-sit on floor 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.