L-Sit Hold
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The L-Sit Hold is a bodyweight isometric exercise where you lift your legs straight out into an L shape while supporting your body on your hands, typically on parallettes, floor, or rings, holding the position as long as possible. Its primary purpose is to build core strength and endurance. It mainly targets the abs and hip flexors, benefiting gymnasts, calisthenics athletes, and anyone aiming to improve midline stability and lower body control. No equipment is required beyond optional parallettes.
How to Perform L-Sit Hold
- 1Sit on the floor with your legs extended straight in front of you and hands placed flat on the ground next to your hips, fingers pointing forward.
- 2Press through your hands to lift your body off the ground, coming onto your palms with straight arms (parallettes optional for beginners).
- 3Engage your core by pulling your belly button toward your spine and squeezing your glutes.
- 4Lift both legs together until they are straight and parallel to the ground, forming an "L" shape with your torso (toes pointed).
- 5Hold the position with shoulders depressed (away from ears), chest lifted, and legs steady—breathe normally and deeply throughout the hold.
- 6Maintain for desired time (aim 10-30 seconds), keeping hips neutral and avoiding any sagging or swinging.
- 7To exit, slowly lower your hips back to the floor while keeping control.
- 8Key form tips: Keep shoulders active and packed down; avoid arching lower back—press harder into hands if needed. Common mistakes: Bending knees, shrugging shoulders, or piking hips upward.
