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TRX L-Sit
An advanced isometric hold using TRX straps that targets the core, hip flexors, and shoulders to build strength and stability; progressed from tucked leg variations.
About Exercise
Equipment
Others
Difficulty
5/5 • Advanced
Primary Muscle Groups
Abs, Hip Flexors, Obliques
Secondary Muscles
Shoulders, Chest, Lats, Forearms
Popularity Score
4
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
Obliques
8/10External Obliques
Quads
7/10Rectus Femoris
Triceps
6/10Shoulders
5/10Anterior Delts
Chest
4/10Lats
4/10Forearms
3/10Flexors
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
60-120 seconds
How to Perform
Anchor TRX securely overhead at a height allowing full arm extension and leg lift without feet touching ground. Grip handles shoulder-width with straight arms and hang.
- Depress shoulders by pushing handles down.
- Brace core and engage abs tightly.
- Lift straight legs forward to parallel with floor, knees locked.
- Maintain rigid body line from hands to toes.
- Hold position with steady breathing.
- Lower legs controlled back to start.
Coaching Tips
Form Cues
- Shoulders down and back
- Core tight, ribs down
- Legs straight, toes pointed
- Push through hands
- Neutral spine throughout
Breathing
Inhale deeply, then exhale and brace core before lifting; breathe steadily and shallowly during the hold.
Tempo
0-10-0
Range of Motion
Arms fully extended overhead to shoulders depressed; hips flexed to legs parallel to floor; no back arching.
Safety
Safety Notes
- Ensure anchor supports full body weight
- Inspect straps for wear before use
- Avoid if shoulder or wrist injuries present
- Warm up wrists and shoulders
- Clear space below to prevent falls
Spotting
Spotter not typically needed; use stable anchor and focus on controlled descent if fatigued.
Common Mistakes
- Shrugging shoulders
- Arching lower back
- Bending knees
- Swinging or kicking legs
- Gripping too loosely
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Lower back pain
Flexibility Needed
- Shoulder flexion to 180 degrees
- Hip flexion for leg lift
- Ankle dorsiflexion for pointed toes
Build Up First
- Proficient plank hold
- Basic TRX hanging ability
- Tuck L-sit competency
Also known as
TRX Hanging L-Sit, Suspension L-Sit
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