Quick Answer
L-Sit Hold is a advanced strength exercise that targets your abdominals and hip flexors. It uses a other. Sit on floor or parallel bars/rings. Place hands beside hips, fingers forward.
Video Tutorial
How to Perform the L-Sit Hold
- 1
Sit on floor or parallel bars/rings. Place hands beside hips, fingers forward.
- 2
Press palms firmly into surface.
- 3
Engage core and lift hips and legs off the ground.
- 4
Extend legs straight out in front, parallel to the ground, forming an 'L' shape.
- 5
Keep arms straight, shoulders depressed (pushed down).
- 6
Maintain tight core and straight legs.
- 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.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the L-Sit Hold isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Single-Leg L-Sit
Abdominals, Hip Flexors • Body Only
Single-Leg Foot-Supported L-Sit
Abdominals, Hip Flexors • Body Only
L-Hang Hold
Abdominals, Hip Flexors • Other
Foot-Supported L-Sit Hold
Abdominals, Triceps • Body Only
Open Tuck L-Sit Hold
Abdominals, Hip Flexors • Body Only
Pallof Press
Abdominals, Obliques • Resistance Bands
Frequently Asked Questions
What muscles does the L-Sit Hold work?
The L-Sit Hold primarily works your abdominals and hip flexors. Secondary muscles include the shoulders, triceps and quadriceps.
What equipment do I need for the L-Sit Hold?
The L-Sit Hold needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the L-Sit Hold suitable for beginners?
The L-Sit Hold is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of 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 L-Sit Hold every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and hip flexors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.