Core · Calisthenics
L-Sit - The complete guide
The L-sit combines leg strength, core strength and shoulder support in one demanding position - legs held horizontally in front of the body while the upper body is supported on straight arms.
How to perform it
- 1Place your hands on parallettes, blocks or the floor
- 2Press your body up with straight arms
- 3Lift your straight legs to horizontal (90 degrees at the hip)
- 4Hold the position with a neutral back
Common mistakes
⚠️ Bending the knees to compensate for lack of strength
⚠️ Shoulders hanging passively instead of actively pressing down
⚠️ Rounding the back during the hold
Progression - the path to mastering it
1. Tuck L-sit 10 seconds
2. Single-leg L-sit
3. Full L-sit 5 seconds
4. Full L-sit 10 seconds
5. Full L-sit 20+ seconds
FAQ
Why can't I lift my legs all the way up?
Often a combination of a weak core and tight hamstrings - train both separately on the side.
How important is hamstring mobility for the L-sit?
Very - tight hamstrings limit how high the legs can lift, no matter how strong your core is.
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