L-Sit
A sustained bodyweight hold on straight-arm support handles with both legs extended forward. It challenges hip-flexor and abdominal endurance while the shoulders and arms keep the body elevated.
- Body part
- Abs: all exercises
- Movement
- Core: all exercises
- Equipment
- Bodyweight: all exercisesCaptain's Chair
What it trains
- Lower Abs, Primary, 85%
- Iliopsoas, Primary, 85%
- Rectus Femoris, Primary, 85%
- Upper Abs, Secondary, 50%
- Vastus Medialis, Secondary, 50%
- Vastus Lateralis, Secondary, 50%
How to perform
Grip the station handles and press into straight-arm support with the legs hanging clear of the floor.
Raise both straight legs to around horizontal and hold the L position with the trunk controlled.
Lower the legs under control to finish the hold; record the time held, not a repetition count.
Tips
Keep the shoulders active and elbows extended during the hold.
Use a hold duration that lets you keep both legs near horizontal without swinging.
Common mistakes
Counting the entry and exit as repeated straight-leg raises instead of timing the hold.
Resting on the station's back or forearm pads when the demonstrated version uses straight-arm handles.
Related exercises
Variations · 1
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Questions & answers
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