Core · Isolation

L-Sit

A supported hold with straight legs held out in front for strong abs and hip flexors.

MAIN MUSCLE
Abs, Hip flexors
ALSO WORKS
Triceps, Quads
EQUIPMENT
Dip bars, Bodyweight
LEVEL
Advanced
REPS
10-30s
TEMPO
isometric
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Support yourself on parallel bars or the floor with straight arms.

  2. Depress the shoulders and lock the elbows.

  3. Lift the straight legs to hip height in front of you.

  4. Hold while keeping the legs together and toes pointed.

COMMON MISTAKES

  • Hips sagging or piking up; hold a straight line from head to heels.
  • Holding the breath; breathe slowly while keeping the abs tight.

TIPS

  • Squeeze the glutes and pull the elbows toward the toes to increase tension.

QUESTIONS

Which muscles does L-Sit work?

The main muscle is Abs, Hip flexors. It also works Triceps, Quads.

How many reps should I do?

FORGE suggests 10-30s reps for L-Sit. The app adjusts sets and reps to your goal and level.

What can I do instead of L-Sit?

These train the same muscles: Hanging Leg Raise, Hollow Body Hold, Plank.