L-sit
Description
The L-sit is a foundational gymnastics hold where you support your bodyweight on your hands with your legs extended straight forward at 90 degrees, forming an "L" shape. It builds elite anterior core, hip flexor, and tricep strength. It is a benchmark calisthenics skill and the foundation for many advanced gymnastics moves.
Muscle Group
Equipment Required
L-sit Instructions
- Sit on the floor with legs extended straight in front. Place your hands flat on the floor next to your hips.
- Press your hands into the floor and lift your butt and legs off the ground simultaneously.
- Keep your legs straight and parallel to the floor — body forms an “L” shape.
- Press through your shoulders. Lock out your arms. Keep your shoulders pulled down away from your ears.
- Engage your quads to keep your legs straight and pointed.
- Hold for 5 to 30 seconds. Breathe steadily.
- Lower with control.
- If full L-sit is too hard, regress: tucked L-sit (knees bent), single-leg L-sit, or floor-supported L-sit.
L-sit Form & Visual
L-sit Benefits
- Builds elite anterior core strength
- Develops hip flexor and quad strength
- Strengthens triceps and shoulders isometrically
- Foundational gymnastics skill
- Progresses toward V-sit and advanced calisthenics
- No equipment needed (or use parallettes)
L-sit Muscles Worked
- Rectus abdominis
- Hip flexors (iliopsoas, rectus femoris)
- Quadriceps
- Triceps brachii (heavy isometric)
- Anterior deltoid
- Serratus anterior
L-sit Variations & Alternatives
- Tucked L-Sit (knees bent — regression)
- One-Leg L-Sit (regression)
- Parallette L-Sit
- Ring L-Sit
- V-Sit (advanced)
- Hollow Rock
