Legs · Olympic Rings
Ring L-sit
How to do the ring l-sit, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Olympic Rings
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Core Hold
- Mechanic
- Isolation
How to do it
Set a pair of gymnastic rings at waist height. Grasp the rings and support your weight with your arms extended and body upright. Engage your core and lift your legs straight out in front of you until they are parallel to the ground, forming an L shape. Keep your arms locked and shoulders depressed as you hold the position for the desired time. Lower your legs back down with control to finish.
- 1Support yourself on locked arms and feel your shoulders and triceps stabilizing
- 2Extend your legs and engage your core and hip flexors to hold them parallel
- 3Keep your shoulders down and away from your ears
Common mistakes
- Don't bend your knees or let your legs drop
- Avoid shrugging your shoulders or letting them creep up
- Don't arch your back, keep your pelvis tucked under
Muscles worked
The ring 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
Kovo programs the ring 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 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 April 2026.