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L-Sit: How to Do It and Muscles Worked

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Equipment
Bodyweight
Muscle group
Core
Main muscles
rectus abdominis, hip flexors, triceps
Also working
quadriceps
Mechanics
Isometric
Pattern
Support hold
Level
Advanced

The L-Sit is an advanced isometric support hold that challenges your entire body to fight gravity. You support your bodyweight on your hands while keeping your legs extended straight out in front of you, forming an "L" shape with your torso and legs.

This movement requires intense core control, primarily targeting the rectus abdominis and hip flexors to keep your legs suspended. Your triceps work constantly to maintain the support hold, while your quadriceps contract hard to keep your knees fully locked out.

How to do it

Sit on the floor with your legs fully extended in front of you and place your hands flat on the ground right next to your hips. Keep your chest tall and your shoulders pulled down away from your ears.

  1. Press your hands firmly into the floor and lock out your elbows.
  2. Push your shoulders down to lift your hips off the ground.
  3. Squeeze your quadriceps to keep your legs perfectly straight.
  4. Engage your core and hip flexors to lift your heels off the floor.
  5. Hold this position while breathing as evenly as possible.
  6. Lower your hips and heels back to the floor with control before your form breaks down.

Sets, reps and load

Aim for 3 to 4 sets of 10 to 15 second holds. If you cannot hold the full position yet, accumulate 30 total seconds using an easier variation.

Since this is a bodyweight exercise, you make the hold harder by progressing to an unstable apparatus like gymnastic rings or by wearing ankle weights.

Common mistakes

  • Shrugging the shoulders. Actively push your hands into the floor to keep your shoulders depressed. Do not let your neck sink into your collarbones.
  • Bending the knees. Squeeze your quadriceps as hard as you can. If you cannot keep your legs straight, practice with tucked knees first.
  • Leaning too far back. Keep your shoulders directly over or slightly in front of your hands. Leaning backward shifts the center of gravity and makes the hold impossible.
  • Holding your breath. Take shallow, controlled breaths into your chest. Bracing your core does not mean stopping your oxygen flow.

Make it easier or harder

Easier

  • Tuck L-Sit with knees bent and pulled toward your chest
  • L-Sit with feet supported on the floor, lifting only the hips

Before you load it up

  • Wrist position matters here. Wrist pain is a reason to change the grip, use handles or fists, or choose another variation.
  • Your arms and shoulders carry a large share of body weight. Shoulder or elbow pain is a reason to choose an easier variation.
  • This is an advanced variation. Build strength with the easier versions first.

Swaps and related core exercises

Same muscle group with different equipment:

More bodyweight options:

Browse all bodyweight exercises or every core exercise.

When to see a doctor or physio

  • Sharp pain in your wrists or elbows during the support hold.
  • Deep pinching sensations in your hip flexors or groin.
  • Sudden lower back pain when lifting your legs.

This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.

How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.