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Bodyweight L-Sit
An advanced isometric hold using the bodyweight, requiring strength to lift the hips and maintain the legs straight out in an L shape. Primarily targets the core and hip flexors for stability and endurance.
About Exercise
Equipment
Body Weight
Difficulty
4/5 • Advanced
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Quads
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
9/10Iliopsoas
Triceps
7/10Lateral Head, Medial Head
Shoulders
6/10Anterior Delts
Quads
5/10Rectus Femoris
Programming
Typical Rep Range
5-30 reps
Rest Between Sets
60-180 seconds • Hold duration may count as time rather than reps.
How to Perform
Sit on the floor or between parallel supports with hands placed firmly beside your hips, fingers pointing forward. Engage your core and shoulders, pushing down to elevate your chest slightly.
- Press through your palms to lift your entire body off the ground.
- Maintain active shoulder depression, pushing your chest away from your hands.
- Keep your legs fully straight and slowly raise them until they are parallel to the floor.
- Hold the 'L' shape statically for the required duration, maintaining a braced core.
- Slowly lower your legs and hips back to the starting position with control.
Coaching Tips
Form Cues
- Press the floor away.
- Legs locked and straight.
- Ribs down, pelvis tucked.
- Shoulders depressed.
Breathing
Inhale before lifting, establish a strong abdominal brace, and hold your breath or take shallow breaths for the duration of the isometric hold.
Tempo
N/A
Range of Motion
The position ends with the hips floating and the legs straight and parallel to the floor, forming a 90-degree angle at the hips.
Safety
Safety Notes
- Requires sufficient wrist extension mobility and strength; modify if sharp wrist pain occurs.
- Progress slowly to avoid hip flexor strain.
- Use parallettes or blocks if wrist mobility is limited.
Spotting
Not recommended; regress the movement by performing a Tuck L-Sit if unable to hold the full position.
Common Mistakes
- Letting the hips sink or rounding the lower back.
- Bending the knees or letting the feet drop.
- Shrugging the shoulders up to the ears.
- Rocking the body to maintain the hold.
When to Avoid
- Acute wrist pain or elbow injury.
- Severe lower back pain or hip flexor issues.
Flexibility Needed
- Excellent wrist extension mobility (90 degrees).
- Sufficient hamstring flexibility for straight leg raise.
Build Up First
- Competent straight arm support/plank hold.
- Ability to perform a Tuck L-Sit hold.
Also known as
L-Sit Hold, L Sit, L Hold, Support Hold with Straight Legs
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