L-Sit Hold: How to Master the Exercise

L-Sit Hold is an advanced strength training exercise that works the entire body, particularly the core muscles, shoulders, and hip flexors. The exercise involves sitting with your legs extended forward while lifting your body off the ground using your arms.

Proper form and technique

Performing a correct L-Sit Hold requires both strength and technique. Follow this step-by-step guide to execute the exercise correctly:

• Starting position: Sit on the floor with your legs extended straight in front of you. Place your hands beside your hips, palms flat on the ground or on two parallettes (or handles, if you have them).
• Lift yourself up: With straight arms, push your body up so that your hips and legs come off the ground. Keep your legs straight and toes pointed.
• Hold the position: Engage your core and shoulders to maintain a stable L-position. The goal is to create a 90-degree angle between your torso and your legs.
• Breathing: Breathe calmly and controlled throughout the exercise.

Common mistakes

Although L-Sit Hold looks simple, mistakes can easily occur that reduce the effectiveness of the exercise or increase the risk of injury:

• Bent legs: Many tend to bend their legs as they start to get tired. Make sure to keep your legs straight for maximum effect.
• Slumped posture: Another common mistake is collapsing in the back. Maintain a strong and straight back to protect your lower back and activate your core correctly.
• Insufficient shoulder activation: Many forget to properly activate their shoulders, which can result in poor control and stability. Think about pushing yourself upward from your shoulder blades.

Modifications and variations

If you're new to L-Sit Hold, it may be a good idea to start with easier variations. Here are some modifications that make the exercise more accessible:

• Tuck L-Sit: Instead of keeping your legs extended, you can bend your knees and hold them close to your chest. This reduces the strain on your core and hip flexors.
• Single leg L-Sit: Start with one leg extended and the other bent. As you grow stronger, you can begin to extend both legs.
• Parallettes L-Sit: Use parallettes (small training bars) to gain a bit of extra height, which can make it easier to lift your legs off the ground.

Reps and sets

The L-Sit is an isometric hold exercise, meaning you hold the position instead of doing repetitions. For beginners, it is recommended to aim for:

• 3 sets of 5-10 seconds holds
• For more advanced individuals, you can increase to 3 sets of 20-30 seconds

Focus on gradually increasing your hold time as you get stronger.