Quick Answer
Foot-Supported L-Sit Hold is a intermediate strength exercise that targets your abdominals and triceps. It uses only your bodyweight. Sit on floor, legs extended straight, feet flat on floor.
Video Tutorial
How to Perform the Foot-Supported L-Sit Hold
- 1
Sit on floor, legs extended straight, feet flat on floor.
- 2
Place hands beside hips, fingers pointing forward.
- 3
Press palms firmly into ground.
- 4
Engage core and lift hips off the floor, keeping feet on the ground.
- 5
Keep arms straight and push shoulders down away from ears.
- 6
Maintain a straight back.
- 7
Hold the position for the desired duration.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Foot-Supported L-Sit Hold isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
L-Sit Hold
Abdominals, Hip Flexors • Other
L-Hang Hold
Abdominals, Hip Flexors • Other
Single-Leg Foot-Supported L-Sit
Abdominals, Hip Flexors • Body Only
Single-Leg L-Sit
Abdominals, Hip Flexors • Body Only
Parallel Bar Support Hold
Shoulders, Triceps • Parallel Bars
Rings Turned Out Support Hold
Shoulders, Triceps • Rings
Frequently Asked Questions
What muscles does the Foot-Supported L-Sit Hold work?
The Foot-Supported L-Sit Hold primarily works your abdominals and triceps. Secondary muscles include the shoulders and obliques.
What equipment do I need for the Foot-Supported L-Sit Hold?
The Foot-Supported L-Sit Hold needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Foot-Supported L-Sit Hold suitable for beginners?
The Foot-Supported L-Sit Hold is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Foot-Supported L-Sit Hold should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Foot-Supported L-Sit Hold every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.