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Suspension Trainer L-Sit
An advanced isometric hold using a suspension trainer that targets the core, hip flexors, and triceps to build compression strength; commonly scaled by tucking the knees.
About Exercise
Equipment
Difficulty
5/5 • Advanced
Primary Muscle Groups
Abs, Obliques, Hip Flexors
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
Adjust the suspension trainer handles to mid-thigh height. Stand between the straps, grip the handles firmly with straight arms, and depress your shoulders to lift your feet off the floor.
- Press down firmly into the handles to stabilize the shoulders.
- Brace your core and lift both legs forward simultaneously.
- Extend legs until parallel to the floor, locking the knees and pointing toes.
- Maintain a rigid 'L' shape with a neutral spine.
- Hold the position for the target time.
- Lower legs with control to return to the start.
Coaching Tips
Form Cues
- Push floor away
- Ribs down
- Lock your knees
- Point your toes
- Shoulders away from ears
Breathing
Inhale deeply to prepare, exhale to lift, and take shallow, controlled breaths through the nose while holding.
Tempo
0-1-0
Range of Motion
Legs should be parallel to the floor or higher; arms remain fully extended and locked.
Safety
Safety Notes
- Ensure the anchor point is secure and can support body weight
- Stop if you feel sharp pain in the shoulders or lower back
- Warm up wrists and shoulders thoroughly
Spotting
Not recommended; use a regression like the tuck L-sit if unable to hold the position.
Common Mistakes
- Shrugging shoulders near ears
- Bending knees
- Leaning too far back
- Holding breath
- Swinging legs
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 L-Sit, Suspension L-Sit, TRX Hanging L-Sit, Strap L-Sit
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