Shoulders · Bodyweight
Ring Handstand to L Sit
How to do the ring handstand to l sit, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Expert
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Support yourself on rings set near the floor and kick up into a ring handstand with a straight, stacked line. Lower under control by folding at the hips and shoulders until you arrive in an L-sit, legs straight and parallel to the floor. Hold, then press back to the handstand or lower out.
- 1Your shoulders and triceps driving the press up and controlling the lower
- 2Hip flexors and core squeezing your legs into the L-sit
- 3Shoulders pulled down and away from your ears in both positions
Common mistakes
- Dropping out of the handstand instead of lowering with control
- Bending your knees or letting your legs sag in the L-sit
- Letting the rings swing instead of pinning them under you
Muscles worked
The ring handstand to l sit mainly works the hip flexors, triceps, forearms, upper abs, lower abs, and front delts, with the obliques, side delts, lats, upper traps, and quads assisting.
- Hip FlexorsPrimary
- TricepsPrimary
- ForearmsPrimary
- Upper AbsPrimary
- Lower AbsPrimary
- Front DeltsPrimary
- ObliquesSupport
- Side DeltsSupport
- LatsSupport
- Upper TrapsSupport
- QuadsSupport
- Upper ChestMinor
- Lower TrapsMinor
- GlutesMinor
- HamstringsMinor
- External RotatorsMinor
- AdductorsMinor
Kovo programs the ring handstand to l sit 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 shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.