L-Sit
A calisthenics hold supporting the body on straight arms with the legs extended horizontally in front. It demands strong hip flexors, abs, triceps and shoulder depression.
Primary muscles
- Abs (Rectus Abdominis)
- Hip Flexors
Secondary muscles
- Quadriceps
- Triceps
- Lats (Latissimus Dorsi)
- Transverse Abdominis
- Sets
- 3–5
- Duration
- 10–30 sec
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on the floor between parallettes or dip bars (or with hands flat beside your hips) with legs straight in front.
Press down through straight arms and push your shoulders away from your ears.
Lift your hips and legs off the floor, keeping the legs straight and together.
Hold the legs at roughly hip height with toes pointed.
Lower under control to finish.
Breathing: Breathe in short, steady breaths while holding the position.
Coaching tips
Push the floor away
Lock the knees
Shoulders down
Common mistakes
Bent knees
Shrugged shoulders
Leaning far back to compensate
Safety notes
Start with a tuck L-sit or one leg extended if you can't hold straight legs.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.