Learn How To L Sit

The hanging L Sit is an extremely effective isometric core exercise that requires significant upper body and core strength, as well as grip strength. Being able to hold a hanging L Sit provides proof of strength in your core and your grip strength to support your bodyweight in motion.

What Muscles Does The L Sit Train?

These hanging L Sit trains these muscle groups:

  • Core
  • Hip Flexor
  • Quadriceps
  • Triceps
  • Forearm Flexor

Level 1: Active Hang

While hanging, activate the muscles in your shoulders pushing your shoulders forward slightly. This will be your arm position during the entire duration of your L Sit hang. Your abs should also be engaged and your legs should be held in front of you.

Typical Routine: 3 sets of 30 seconds

Level 2: Single Foot Raises

From the active hang position, slowly lift 1 leg straight up as high as you can and lower it back down at the same speed. Your legs should be straight during this movement and your goal will be to lift your leg high enough to make an L-shape with your upper body. Switch legs and repeat.

Typical Routine: 3 sets of 10 repetitions

Level 3: Tuck L Sit

To perform a Tuck L-sit start from an active hang position and bring your knees upward to your chest. Once there hold this position. Overtime you can lower your knees from your chest to create an L-shape with your upper body.

Typical Routine: 3 sets of 10 repetitions

Level 4: Single Leg Extension

Starting from the tuck front lever position, straighten 1 leg forward and hold it there for as long as you can. When you can no longer hold your leg out, switch legs and repeat. This will build up your core strength to eventually unlock the full L-sit where you bring both legs straight in front of you while maintaining an active hang.

Level 5: Hanging L Sit

From an active hang position, keep your legs together and extend them straight out in front of you creating an L shape with your body. If you feel that you aren’t flexible enough to hold both legs out in front of you it is likely due to having tight hamstrings. Over time and with some stretching, you will be able to hold both legs straight in front of you completing your L-sit.

Typical Routine: 3 sets of 15 seconds

If you want to get back to the basics and master the standard pull up check out our pull up progressions guide.