How to Do the L-Sit
The L-sit is a gymnastics hold where you support yourself on your hands with your legs straight out in front, forming an L. It builds hard abs, hip flexors, triceps and shoulder strength all at once. It is an advanced skill, so beginners should start with tucked versions.
Log every set of your L-Sit in Superlift
Muscles worked
Primary
- Abs
Secondary
- Shoulders
- Quads
How to do the L-Sit
- 1
Sit on the floor or between parallettes with your legs straight in front of you.
- 2
Place your hands next to your hips with fingers forward.
- 3
Press down hard through your hands and lock your elbows.
- 4
Lift your hips and legs off the floor.
- 5
Keep your legs straight and parallel to the ground, toes pointed.
- 6
Depress your shoulders, away from your ears.
- 7
Hold for time, then lower with control.
Form cues to remember
- Push the floor away hard
- Legs straight, toes pointed
- Shoulders down, arms locked
- Lean slightly forward
L-Sit video tutorial
Common mistakes
Shrugging shoulders to the ears
Press down hard and lower your shoulders.
Bending the knees
Start with a tuck hold and extend one leg at a time.
Legs dropping
Squeeze your quads and hip flexors and shorten the hold.
Holding your breath
Breathe in small, steady breaths.
Sets and reps
| Strength | 4–5 holds of 10–20 seconds, 60–90 sec rest |
|---|---|
| Endurance | 3 holds to near failure, 90 sec rest |
Your wrists and shoulders take the load, so warm them up well and stop the hold if your wrists hurt.
Superlift for iPhone
Track your L-Sit and watch it go up
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L-Sit FAQ
How do I learn the L-sit?
Start with a tucked L-sit, then extend one leg at a time, and work toward both legs straight. Parallettes or sturdy blocks help since they make clearing the floor easier.
What muscles does the L-sit work?
The abs and hip flexors hold your legs up, while the triceps, shoulders and lats push you off the floor. It also works the quads to keep your legs straight.
Can I do an L-sit without parallettes?
Yes, you can do it on the floor with your hands flat, but it is harder because you need more compression to clear the floor. Parallettes, dip bars or sturdy blocks make it easier.
