Calisthenics
Abs (rectus abdominis)
Transverse abdominis
Beginner
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Calisthenics
L-Sit
Support your whole bodyweight on your hands with your legs held straight out in an L shape. A demanding gymnastic hold that forges an iron core, strong hip flexors and rock-solid shoulders.
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Suggested use
Sets
4
Time
12s
Rest
1m 30s
Calisthenics
Core
Balance
Advanced
Strength
Balance
Isometric
Muscles worked
Primary
Abs (rectus abdominis)
Hip flexors
Secondary
Quads
Triceps
Front delts
Serratus anterior
Equipment
Dip bars / parallel bars
How to do it
- Grip parallel bars (or press onto the floor) and push down to lift your body into a straight-arm support.
- Depress your shoulders away from your ears and push the bars down hard.
- Brace your trunk and tilt your pelvis slightly to engage the lower abs.
- Lift your legs until they are straight out in front, forming an L with your torso.
- Point your toes and keep your legs together and knees locked.
- Hold while breathing steadily, then lower under control before form breaks.
Common mistakes
- Letting the shoulders shrug up toward the ears.
- Bending the knees or letting the legs drift below parallel.
- Rounding hard and holding the breath instead of breathing behind the brace.
- Chasing long holds before a clean tuck hold is solid.
Safety first
- Build up with tuck holds (knees bent) and single-leg variations before the full L-sit.
- Keep holds short and crisp; warm up wrists and shoulders first.
Who should avoid or modify
- Recent wrist, elbow, shoulder or hip injury or surgery — consult a licensed clinician first.
- Sharp wrist pain in the support position — modify hand position or seek qualified assessment.
Breathing and tempo
Breathing: Short, steady breaths behind a firm brace — never hold your breath.
Tempo: Accumulate quality seconds across several short holds.
