Abs
Dip Bar L-Sit
The Dip Bar L-Sit is a strength exercise on dip bars for your abs. Share of the load in the Zulta muscle model: lower abs 31%, hip flexors 27% and upper abs 16%.
How to do it
- Stand between parallel dip bars and grip one bar with each hand.
- Press up until your arms are straight and your shoulders are pushed down away from your ears.
- Brace your abs and lift both straight legs in front of you until they are level with the floor.
- Point your toes and hold for 10 to 30 seconds, breathing in short, steady breaths.
- Lower your legs and step down under control.
Tips
- Push the bars down hard to lift the chest and keep the shoulders stable.
- Squeeze the thighs together and lock the knees to make the hold easier to keep.
Common mistakes
- Letting the shoulders shrug up toward the ears.
- Bending the knees and letting the feet sink below hip height.
- Holding the breath for the whole hold.
Muscles worked by the Dip Bar L-Sit
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding straight legs out while pressing down on bars or the floor. Lifting straight legs is hip flexion, so iliopsoas leads together with the lower abs, which tilt the pelvis back and hold it; hanging adds grip and lats.
Dip Bar L-Sit alternatives
Easier
No equipment
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Dip Bar L-Sit work?
Mainly the lower abs and hip flexors. The upper abs and obliques assist.
Is the Dip Bar L-Sit good for beginners?
The Dip Bar L-Sit is rated advanced. If you are new, learn the Flutter Kick first and build up from there.
What is a good alternative to the Dip Bar L-Sit?
For example the L-Sit, Flutter Kick and Scissor Kick. They train mostly the same muscles, some with different equipment.
Sources
- Escamilla et al. 2006, Phys Ther 86(5):656-671 (hanging knee-up, reverse crunch)
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