The L-sit is a fundamental exercise in gymnastics programs, that is necessary to master before moving on to more advanced ring and parallel bar exercises. It is a static hold, involving a lot of abdominal strength, active posterior chain flexibility, and a remarkable level of upper arm and shoulder support strength.

  • Bodyweight
  • Compound

This exercise is so hard that one probably won’t be able to perform it on his/her first attempt. Before starting this exercise, one needs to be comfortable with planks and dips. Though this is an intermediate skill, an appropriate L-sit requires the core and arm strength. You should keep your posture tall and legs straight when performing the L-sit. L-sits can be done on push up bars, on yoga blocks, on kettlebells, or even on a pair of benches. You just require two secure and sturdy platforms of the same height which can lift your butt off the floor when you lock your arms pushing down in between them.

Similar Exercises to Try

Benefits of an L-Sit Exercise

  • L-Sit helps to build a seriously strong core.
  • It strengthens the triceps muscles to help an individual with other exercises like diamond push-ups, pull-ups, dips, etc.
  • It also tests the willpower of an individual and in this way, teaches him/her how to manage the tough!
  • It builds shoulders, abs, and hip flexors like few other exercises.
  • The L-sit is from one of the significant tests of core strength and stability.
  • The L-sit hold is a deviously brutal exercise with advantages that go beyond merely the visual. It does not only help chisel the abs and fill out the sleeves, but also helps a person with the deadlift, improves the health of his shoulders, and builds functional core strength as well.

Muscles Worked

  • Abs
  • Arms
  • Legs
  • Inner thighs
  • Triceps
  • Hip flexors

How to Do an L-Sit?

  1. To do an L-Sit, you need to start in a piked seated (legs straight out in front of you) position on the floor.
  2. Place your hands on parallettes or the floor by your hips and straighten your arms and set the width of shoulder apart. – It’s important to keep your arms locked out.
  3. Using your shoulder strength, lift your bum off the ground by driving your hands into the floor.
  4. With shoulders supporting your torso, tighten the core to lift your feet up off the floor. Keep your legs straight and try to point your toes to tighten up your legs.
  5. Try to bring your hips through your arms when you are up to keep your feet up off the ground.