Abs
L-Sit
The L-Sit is a strength exercise with no equipment 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
- Sit on the floor with legs straight and place your hands flat beside your hips, or on parallettes.
- Lock your elbows and push the floor away so your hips lift off the ground.
- Brace the abs and lift your straight legs until your heels clear the floor.
- Hold with legs level and toes pointed for 10 to 30 seconds, breathing in short, steady breaths.
- Lower the hips and legs to the floor under control.
Tips
- Press the shoulders down hard: tall arms make the space for the legs.
- Tuck one or both knees if you cannot yet hold straight legs.
Common mistakes
- Shrugging the shoulders up so the hips barely clear the floor.
- Letting the knees bend and the heels drag.
- Leaning far back to balance instead of lifting the legs.
Muscles worked by the 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.
L-Sit alternatives
Different equipment
Easier
Make it easier
Similar exercises
Frequently asked questions
What muscles does the L-Sit work?
Mainly the lower abs and hip flexors. The upper abs and obliques assist.
Is the L-Sit good for beginners?
The 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 L-Sit?
For example the Dip Bar 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)
Log your sets in Zulta
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