In this guide, calisthenics coach Malin Malle will take you from ZERO to L-Sit with 19 simple exercises. Whether you are a beginner or already started your calisthenics journey, this L-Sit guide will help you unlock the L-Sit in no time.

The Key L-Sit Benefits

The L-Sit offers a range of benefits, making it a valuable movement for improving overall strength, stability, and athleticism. Here are some key benefits…

✅ Full Body Strengthening

Like most calisthenics movements, the L-Sit engages a wide range of muscle groups, allowing you to improve overall strength. The L-Sit targets multiple muscle groups throughout the entire movement, including the core, shoulders, triceps, chest, hip flexors, and quads. This exercises also requires full body tensions, which is crucial for calisthenics movements.

✅ Improved Balance and Stability

The L-Sit is an isometric exercises, meaning you hold a static position, which challenges your balance and stability. Unlocking the L-Sit will enhance your body control, leading to better coordination and stability in other movements.

✅ Minimal Equipment Required

The L-Sit can be performed with minimal or no equipment at all. Finding the right equipment for you can help you progress throughout your calisthenics journey. I perform my L-Sit and other calisthenics movements and exercises on GORNATION Parallettes, as they are lightweight and comfortable for my hands and wrists.

Muscles Worked in the L-Sit

As previously mentioned, one of the benefits of Calisthenics is that you can target multiple muscle groups with just one movement. Let’s go over the muscles worked in the L-Sit…

1. Core Muscles
2. Hip Flexors
3. Quads
4. Shoulders
5. Triceps
6. Chest

How to Do an L-Sit

Before we go into the exercises, I will show what an L-Sit is and how to perform it. In short, an L-Sit is an isometric movement where you lift your body to form an “L” shape, with your legs extended straight out in front of you while your hands support your body on the ground, parallettes, or other elevated surfaces.

Here’s how to perform an L-Sit:

1. Start Position: Place the parallettes shoulder-width apart and sit between them with your legs extended straight out in front of you. Grip the parallettes firmly, with your hands positioned next to your hips.
2. Lift: Press down into the parallettes to lift your body off the ground. Your arms should be straight, and your torso should remain upright.
3. Hold: Keep your legs fully extended and parallel to the ground, forming an “L” shape with your body. Engage your core and quads to maintain the position. Hold the position as long as you can while maintaining proper form!

Exercises to Unlock the L-Sit

This guide offers easy to follow progressions to unlock the L-Sit step by step. In each step, there are modifications that will help you build up to that movement if it is too difficult. L-sit is the first step to learning the V-sit hold, so if you have the goal to unlock the V-sit start with the l-sit

1. Legs Fully Extended Hold – 20 Seconds

This exercise is excellent for engaging your core and leg muscles. The goal is to hold your legs fully extended for 20 seconds.

Modifications: Do this exercise 3 times per week until you can achieve the full leg extension hold.

• Dynamic Bendovers: Perform 3 sets of 15 repetitions. With each rep, try to reach lower.

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2. Support Hold – 10 Seconds

A support hold involves holding yourself up on parallettes or another surface, engaging your shoulders and core.

Modifications: Do these exercises 3 times per week until you can manage the full support hold.

• Bent Leg Support Hold: Hold with bent legs for 3 sets of 10-15 seconds.

• Support Hold Shrugs: Perform 3 sets of 5-10 repetitions, focusing on shrugging your shoulders while in the support hold position.

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3. Knee Raises – 3 Sets of 10 Reps

Knee raises target your lower abdominal muscles. Aim to complete 3 sets of 10 repetitions.

Modifications: Practice this 3 times per week until you can do full knee raises.

• Sitting Knee Raises: Perform 3 sets of 10 repetitions while seated.

• Single Leg Knee Raises: Perform 3 sets of 10 repetitions on each leg.

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4. Leg Raises – 3 Sets of 10 Reps

Leg raises are great for building core strength and targeting and strengthening the hip flexors. Perform 3 sets of 10 repetitions.

Modifications: Practice this 3 times per week until you can perform full leg raises.

• Negative Leg Raises: Perform 3 sets of 5-10 reps, focusing on the downward motion.

• One Leg Raises: Perform 3 sets of 5-10 repetitions, raising one leg at a time.

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5. Pike Pulses – 3 Sets of 10 Reps

Pike pulses are challenging and help in improving core strength and flexibility. Perform 3 sets of 10 repetitions.

Modifications: Practice this 3 times per week until you can perform pike pulses.

• Single Leg Pike Pulses: Perform 3 sets of 10 repetitions on each leg. The further forward you place your hands, the harder the exercise becomes.

• Standing Leg Pulses: Start on a low box and perform 3 sets of 10 repetitions. As you get stronger, increase the height of the box.

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6. One Leg L-Sit Hold – 10 Seconds

This exercise focuses on your core and leg strength, requiring you to hold one leg in an L-sit position for 10 seconds.

Modifications: Practice this 3 times per week until you can perform One Leg L-Sit Hold.

• One Leg Extensions: Perform 3 sets of 5-10 repetitions on each leg.

• One Leg Extension Negatives: Focus on the lowering phase for 3 sets of 10 repetitions.

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7. Tuck L-Sit Extensions – 3 Sets of 5 Reps

The tuck L-sit is a powerful exercise for building core strength, particularly in your lower abs. Aim for 3 sets of 5 repetitions.

Modifications: Practice this 3 times per week until you can perform Tuck L-Sit Extensions.

• Tuck L-Sit Extension Negatives: Perform 3 sets of 5-10 repetitions, focusing on the lowering phase.

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8. L-Sit Hold

The final goal is to hold the L-sit position, which is one of the ultimate tests of core strength.

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