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Bodyweight L-Sit
An isometric calisthenics hold targeting abs, hip flexors, and shoulders to build core compression and stability; progressed from tucked to full leg extension.
About Exercise
Equipment
Difficulty
4/5 • Advanced
Primary Muscle Groups
Abs, Hip Flexors
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
Quads
7/10Rectus Femoris
Triceps
7/10Shoulders
6/10Anterior Delts
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
60-120 seconds • Recover fully between holds
How to Perform
Sit on the floor with legs extended forward and hands placed beside hips, fingers forward. Elevate using parallettes if needed for clearance.
- Push into the floor with straight arms to lift hips off the ground.
- Depress and retract shoulder blades to engage upper body.
- Engage core and squeeze quads to extend legs parallel to floor.
- Point toes and keep legs together.
- Maintain upright torso forming an L shape.
- Hold position with steady breathing.
Coaching Tips
Form Cues
- Depress shoulders
- Lock elbows
- Brace core tight
- Extend legs straight
- Point toes
- Keep back neutral
Breathing
Inhale deeply through nose, exhale through mouth; brace core without holding breath.
Tempo
0-10-0
Range of Motion
Legs fully extended parallel to floor at 90 degrees from torso; shoulders depressed below ears.
Safety
Safety Notes
- Warm up wrists and shoulders first
- Progress gradually from tucks
- Avoid if acute wrist or shoulder pain
- Ensure hamstring flexibility
- Stop if sharp pain occurs
- Maintain neutral spine
Spotting
No spotting needed; use self-supported progressions or crash mat for safety.
Common Mistakes
- Shrugging shoulders up
- Rounding lower back
- Bending knees
- Allowing hips to sag
- Overarching spine
- Gripping too tightly
When to Avoid
- Wrist injuries
- Shoulder impingement
- Lower back issues
Flexibility Needed
- Hamstring flexibility for straight legs
- Shoulder flexion range
Build Up First
- Master plank holds
- Build scapular depression strength
- Practice tuck holds
Also known as
L-Sit, Floor L-Sit
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