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L-sit
A foundational bodyweight hold that builds exceptional core compression and isometric upper-body strength.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the floor with your legs fully extended in front of you and your feet together.
Place your hands flat on the ground next to your hips with your fingers pointing forward.
Depress your scapula by pushing your shoulders down and away from your ears while straightening your arms.
Engage your core and hip flexors to lift your hips and legs off the floor simultaneously.
Maintain a rigid torso and keep your knees locked out so your body forms a ninety-degree angle.
Breathe shallowly into your upper chest while holding the position for the desired duration.
Lower your hips and legs back to the floor with control to complete the repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the shoulders forward instead of depressing the scapula.
- Allowing the knees to bend which reduces tension on the core.
- Holding the breath which increases internal pressure unnecessarily.
- Leaning too far back instead of keeping the hips stacked under the shoulders.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.