GUIDE TO

LEARNING THE
L-SIT
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Introduction
The L-sit is a beginner-level static calisthenics skill
that strengthens your core and leads to improved
mobility and function. This skill is used by all levels
of calisthenics athletes, and it can be seen as
transitions in more advanced moves like the L-sit
to handstand.

The L-sit requires basic strength in your core and

mobility in your hip flexors. The L-sit can be
performed on the floor or on parallettes with your
legs extended forming a 90-degree angle, or an L
shape with your torso.

L-sit Form: Start by sitting on the ground with your

legs together and extended in front of you. Keep
your upper body straight and aligned. Place your
hands on the floor or on parallettes slightly in
front of your body alignment. Push into your
hands while depressing your scapula.
Strength
The strength requirement to being able to do the L-sit is
being able to do 30 leg raises. If you do not have the
physical capacity to do leg raises, then refer to the
progressions below.

Progression Level Equipment Rep Goal to Progress

Knee Tucks none 20

Knee Raises none 15

Leg Raises none

The purpose of leg raises is to strengthen your core to

perform the L-sit. When you perform a leg raise, you are
squeezing your core at the top of the position, which
simulates how your core is constricted during an L-sit
hold. This will increase your compression strength.

If you have access to a pull up bar or any other similar

equipment, hanging leg raises are a very beneficial
exercise. Instead of having your upper body parallel to
the ground, hanging leg raises are performed
perpendicular to the ground, which is the same body
alignment as the L-sit. Hanging leg raises are more
difficult than normal leg raises on the floor, so make
sure those are mastered first.
Mobility
Other than strength, the other reason you may find it
difficult to hold the L-sit is due to the lack of mobility in
your hip flexors. When holding the L-sit, your legs and
your torso are at a 90-degree angle, therefore it
requires mobile hips to lift your extended legs off the
ground along with your body.

Below is a list of dynamic exercises to incorporate into

your routine to increase your L-sit strength and
mobility.

Pike Lifts: This increases the compression strength of

your core and the mobility of your hips. The further you
move your hands toward your feet, the harder the
exercise.

Scapula Dips: Push your shoulder blades down away

from your ears while on the dip bars. This will increase
the strength of your scapulas to the initiation of the L-
sit.

Leg Raises: Leg raises are a dynamic fundamental

calisthenics core exercise and a beginner progression
towards achieving the strength to hold an L-sit.
Hanging Leg Raises: Hanging Leg raises involve your
core by performing leg raises but from the hanging
position. This increases strength as your legs are against
gravity, thus building up the familiarity of holding up the
weight of your legs. Do not swing during this exercise.

Along with dynamic exercises, isometric, or static

exercises are also very important for learning the L-sit.
The L-sit is a static hold, therefore training isometric
holds will increase your endurance and strength for
longer and stronger hold times.

Here are some isometric exercises that will increase

your hold time and benefit towards progression to the
L-sit:

N-Hold: This is a static hold in an "N" position that will

increase your hold endurance of the L-sit.

Hanging L Hold: Hold the top position of the hanging leg

raise. This will increase static strength in the "L"
position.

One-Legged L-sit: This is performed with one leg bent

and the other leg extended. This will increase hip
mobility by holding up one leg at a time.