L-Sit
A bodyweight isometric hold that targets the abs, hip flexors, and triceps to build core compression and shoulder stability; commonly scaled via tuck progressions.
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 pointing forward.
- Press hands firmly into the floor to depress shoulders and lock elbows.
- Engage core and hip flexors to lift hips and legs off the ground.
- Keep legs straight and squeezed together with toes pointed.
- Maintain a neutral spine and keep shoulders down away from ears.
- Hold the position for the target time.
Coaching Tips
Form Cues
- Push the floor away
- Shoulders down
- Lock your knees
- Point your toes
- Compress ribs to hips
Breathing
Breathe shallowly into the diaphragm while maintaining strong core bracing.
Tempo
0-1-0
Range of Motion
Hips and feet must remain off the floor; legs parallel to the ground.
Safety
Safety Notes
- Ensure adequate wrist mobility before attempting
- Stop if you feel sharp pain in shoulders
- Progress from a tuck L-sit if full extension is too difficult
Spotting
Not recommended; use self-supported regressions like the Tuck L-Sit.
Common Mistakes
- Shrugging shoulders
- Bending knees
- Rounding the lower back
- Holding breath
- Leaning too far back
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
Floor L-Sit, L Sit Hold
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