To do a bodyweight L-sit hold, lock your elbows on parallel bars or boxes, lift your hips, and hold your legs straight out in front with ribs down and toes pointed. It trains the abdominals most, with hip flexors, triceps, and shoulder stabilizers doing a lot of the work. The most common mistake is bending the knees or letting the shoulders shrug; fix it by pushing the bars down and keeping your chest tall. Progress by adding seconds to each hold before moving to a harder variation.
Step-by-step form
- Set up: Use parallel bars, dip bars, or sturdy boxes with enough space for your legs.
- Brace: Grip the bars and lock your elbows.
- Initiate: Push down to lift your hips off the supports.
- Main rep path: Bring your legs up and straighten them in front of you.
- Hardest point: Hold with ribs down, toes pointed, and shoulders down.
- Finish: Lower your legs with control and set your feet down.
- Reset: Re-grip and re-set your posture before the next hold.
Who this variation is for
This is a strong core and hip flexor hold for lifters who already have solid push-up or dip support strength.
- Best fit: Intermediate lifters building straight-arm core strength
- Not ideal when: Wrist or shoulder pain appears with straight-arm support
- Better option if not ideal: Tuck L-Sit Hold or Dead Bug
Setup and equipment
Comfortable supports and a tight shoulder position make this hold sustainable.
- Setup position: Hands under shoulders, elbows locked, shoulders down
- Equipment setup checks: Bars are stable and high enough for straight legs
- Start load/resistance: Choose a tuck version if you cannot hold 10 seconds straight
- Bracing and breathing plan: Breathe shallowly through the hold without losing ribs
Muscles worked and movement pattern
This is a static hold that combines hip flexion with straight-arm support. You should feel the lower abs and hip flexors with shoulders staying packed.
| Role | Muscles |
|---|---|
| Primary | Abdominals |
| Secondary | Hip flexors, triceps |
| Stabilizers | Shoulders, lats, spinal erectors |
At a glance
- Variation: Bodyweight L-sit hold
- Best for: Core strength and body control
- Primary muscles: Abdominals
- Equipment: Parallel bars, dip bars, or boxes
- Difficulty: Advanced
- Primary goal: Skill and strength
How to spot and fix bad form
- Elbows stay locked the whole hold.
- Shoulders stay down, not shrugged.
- Legs are straight with toes pointed.
- Ribs stay down, no big arch.
- Hold time is steady, not shaky.
Why your form breaks down and how to fix it
| Mistake | Why It Happens | Fix |
|---|---|---|
| Knees bend or legs drop | Hip flexors fatigue | Switch to a tuck or one-leg hold. |
| Shoulders shrug toward ears | Upper traps take over | Push the bars down and keep chest tall. |
| Lower back arches | Ribs flare under fatigue | Exhale, tuck ribs, and shorten the hold. |
What you should feel
- At the start of each rep: Tight core and locked elbows.
- During lowering or lengthening: Controlled lowering without dropping.
- During the hardest point: Strong lower abs and hip flexors.
- At lockout or finish: Stable shoulders and steady breathing.
- If you feel joint pain: Stop, reset, and reduce the difficulty.
Regressions (Easier Versions)
- Tuck L-Sit Hold with knees closer to the chest.
- One-leg L-Sit Hold with the other knee tucked.
Progressions (Harder Versions)
- V-Sit Hold with higher leg angle.
- L-Sit Hold on rings for more stability demand.
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Dead Bug | You are new to core bracing | Builds rib control without load. |
| Hanging Knee Raise | You have a pull-up bar | Trains hip flexors and abs. |
| Hollow Body Hold | You want floor-based core work | Mimics L-sit shape. |
How to keep getting stronger
Treat this as a skill hold. Keep total time per session consistent and add seconds only when your shape stays clean.
For Strength
- Sets: 4-6
- Reps: 10-20 sec holds
- Rest: 90-150 sec
- Frequency: 2-4x/week
- Progression rule: Add 5 seconds per set before advancing variation
For Muscle Growth
- Sets: 3-5
- Reps: 15-30 sec holds
- Rest: 60-120 sec
- Frequency: 2-3x/week
- Progression rule: Add total hold time before harder variations
For Skill / Return to Training
- Sets: 3-4
- Reps: 8-15 sec holds
- Rest: 60-120 sec
- Frequency: 2-3x/week
- Progression rule: Master stable ribs and locked elbows first
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 4 x 10 sec | Tuck or short L | Learn position |
| 2 | 4 x 12 sec | Same variation | Add time |
| 3 | 5 x 12 sec | Straighter legs | Increase difficulty |
| 4 | 5 x 15 sec | Full L if clean | Hold longer |
What to do if this exercise hurts
- Wrist discomfort: Use parallettes or push-up handles to reduce wrist extension.
- Shoulder pinch: Shorten the hold and keep the shoulders down.
- Low back strain: Exhale, tuck ribs, and switch to a tuck hold.
Safety and Contraindications
This hold puts steady load on wrists and shoulders. Build up gradually and stop if joints complain.
- Stop the set if: You feel sharp wrist or shoulder pain
- Use caution if: You have a history of shoulder instability or wrist injury
- Safer substitutions: Tuck L-Sit Hold, Hollow Body Hold, Dead Bug
FAQs
How long should I be able to hold an L-sit?
A solid goal is 10-20 seconds with straight legs and no shrug. Build up time before chasing harder variations.
Can I do L-sits on the floor?
You can, but it is harder because your legs must clear the floor. Parallettes or boxes are more realistic for most people.
Why do my shoulders burn more than my abs?
Your shoulders are carrying your body weight, so some burn is normal. If it overwhelms your abs, shorten the hold and focus on pushing down.
Are L-sits good for hip flexors?
Yes, they load the hip flexors hard. If they cramp, reduce the hold time and build up gradually.
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