L Sit: How To, Form & Muscles Worked

Name: L Sit — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Support your body on your hands while keeping the legs extended forward and held parallel to the floor, emphasizing the abdominals through an isometric L-shaped hold.

Support your body on your hands while keeping the legs extended forward and held parallel to the floor, emphasizing the abdominals through an isometric L-shaped hold.

How to do the L Sit#

Sit with legs extended and place your palms on the floor beside your hips with fingers pointing forward.
Press down through your hands and straighten your arms to lift your hips off the ground.
Tighten your abdominal muscles and raise your legs until they are parallel to the floor, maintaining straight knees.
Keep your chest open and shoulders pushed down while breathing steadily during the hold.
Lower your hips and legs with control when you finish the set or can no longer maintain form.

Muscles worked#

Primary: Abs (Rectus Abdominis), Hip flexors (Iliopsoas (Hip Flexors))
Secondary: Triceps (Triceps Brachii), Front delts (Anterior Deltoid), Quads (Quadriceps Femoris), Lats (Latissimus Dorsi)

Common mistakes#

Allowing the knees to bend instead of keeping them straight.
Dropping the hips or legs below horizontal during the hold.
Shrugging or collapsing the shoulders toward the ears.
Relying on the fingertips instead of pressing through the full palm.
Holding your breath while maintaining the position.

Frequently asked questions#

What muscles does the L Sit work?

The L Sit primarily works the abs, hip flexors. The triceps, front delts, quads, lats assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the triceps, front delts, quads, lats, lighten the load and slow the lowering phase.

What equipment do I need for the L Sit?

None. The L Sit is a bodyweight exercise, so all you need is enough space to move through the full range of motion.

Is the L Sit suitable for beginners?

Usually not. The L Sit is rated advanced — it asks for real technical control, and sloppy reps carry a genuine injury risk. Work through easier progressions until they feel routine before attempting it.

What are good alternatives to the L Sit?

Ab Coaster, Ab Wheel, Air Bike all train the same primary muscles as the L Sit. Pick whichever one matches the equipment in front of you.