Quick Answer
Single-Leg Foot-Supported L-Sit is a intermediate strength exercise that targets your abdominals and hip flexors. It uses only your bodyweight. Sit on the floor, legs extended, hands beside hips, fingers forward.
Video Tutorial
How to Perform the Single-Leg Foot-Supported L-Sit
- 1
Sit on the floor, legs extended, hands beside hips, fingers forward.
- 2
Press palms into ground, engage core, lift hips slightly.
- 3
Bend one knee (e.g., right), placing the foot flat on the floor for support.
- 4
Keep the other leg (left) extended straight.
- 5
Lift the extended leg off the ground, keeping it parallel to the floor.
- 6
Maintain straight arms, depressed shoulders, and upright posture.
- 7
Hold for the desired duration, then switch legs.
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 Single-Leg Foot-Supported L-Sit 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 L-Sit
Abdominals, Hip Flexors • Body Only
Foot-Supported L-Sit Hold
Abdominals, Triceps • Body Only
Seated Pike Compression Lift
Abdominals, Hip Flexors • Other
Pallof Press
Abdominals, Obliques • Resistance Bands
Frequently Asked Questions
What muscles does the Single-Leg Foot-Supported L-Sit work?
The Single-Leg Foot-Supported L-Sit primarily works your abdominals and hip flexors. Secondary muscles include the obliques, quadriceps and shoulders.
What equipment do I need for the Single-Leg Foot-Supported L-Sit?
The Single-Leg Foot-Supported L-Sit 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 Single-Leg Foot-Supported L-Sit suitable for beginners?
The Single-Leg Foot-Supported L-Sit 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 Single-Leg Foot-Supported L-Sit 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 Single-Leg Foot-Supported L-Sit 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.