How to Master the L-Sit Hold: Form, Steps, and Benefits

Learn the correct technique for the L-sit hold. Follow our expert guide to build core compression, shoulder stability, and functional bodyweight strength.

How to Perform

  1. Sit on the floor with your legs fully extended in front of you and your feet together.
  2. Place your hands flat on the floor directly next to your hips with fingers pointing forward.
  3. Depress your shoulder blades downward and engage your triceps to lift your hips off the ground.
  4. Contract your abdominals and hip flexors to lift your heels off the floor while keeping your knees locked.
  5. Maintain a tall posture with a neutral spine and gaze forward while holding the position.
  6. Breathe in shallow, controlled sips to maintain internal tension throughout the set.
  7. Lower your hips and legs back to the floor with control once the designated hold time is reached.

Common Mistakes

  • Shrugging the shoulders toward the ears instead of depressing the scapula.
  • Allowing the knees to bend, which shifts the load away from the lower abdominals.
  • Leaning too far backward rather than keeping the torso vertical or slightly forward.
  • Holding your breath, which increases internal pressure unnecessarily and limits endurance.

Muscles Worked

Primary movers

  • Abs

Stabilizers

  • Hip Flexors
  • Triceps
  • Quads
  • Latissimus Dorsi

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Abs · Strength