L-Sit

Explanatory Video

Description

A static hold where the body is supported by the arms with legs extended forward parallel to the ground, intensely engaging the core.

Difficulty & Category

Intermediate

Isometric

Affected Muscles

Rectus Abdominis

Triceps Brachii

Quadriceps Femoris

Body Areas

Core

Arms

Legs

Equipment

Parallettes

Dip Bar

Rings

Similar Exercises

Sit on the floor with your legs fully extended in front of you. Place your hands on the ground between your hips and knees; the further forward you place your hands, the harder the exercise becomes. Keeping your legs straight and toes pointed, engage your core and hip flexors to lift your feet off the ground. Lower them back down with control. Ensure your back remains slightly rounded to maximize abdominal engagement and focus on pulling your quads toward your chest.

Dynamic

Beginner

The Tucked L-Sit is an isometric hold that builds core strength and scapular depression. To perform it, place your hands on the floor or parallettes. Press down firmly to lift your hips off the ground, keeping your arms completely locked. Pull your knees toward your chest as high as possible while keeping your back as straight as you can. Focus on keeping your shoulders away from your ears by depressing your scapula throughout the hold.

Isometric

Intermediate

Last updated: 3/8/2026