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Instructions
- Position yourself between the dip bars with arms extended and shoulders depressed.
- Engage your core and lift both legs straight out in front to form an 'L' shape.
- Hold the position while keeping your legs parallel to the ground and toes pointed.
- Maintain active shoulder depression and upright torso alignment.
- Lower your legs and dismount slowly after holding the desired duration.
Technical Tips
- Keep your arms locked and shoulders pushed down for stability.
- Engage the quads fully to keep the legs straight and elevated.
- Focus on deep core activation to prevent sagging or lumbar extension.
Breathing Tips
- Breathe steadily and shallowly to maintain core tension.
- Avoid holding your breath during the hold; focus on controlled exhalation.
Medical restrictions
- Lower back injury
- Shoulder impingement
- Hip flexor strain
The L-Sit Hold is an advanced isometric core exercise that challenges stability, strength, and endurance. Performed on dip bars, the athlete supports their body with straight arms while lifting both legs to a horizontal position, forming a 90-degree angle between the torso and legs. This exercise is highly effective for developing abdominal strength, quadriceps control, and deep core activation. The L-Sit also reinforces upper body stability through the shoulders, triceps, and scapular region, promoting improved posture and muscular coordination. Due to its static nature, the L-Sit Hold significantly enhances muscular endurance and body awareness. It is widely used in gymnastics, calisthenics, and functional fitness programs as a benchmark for core strength and control. Practicing the L-Sit regularly contributes to increased midline stability, efficient movement patterns, and performance gains in dynamic exercises that require strong foundational control.
What does the L-Sit Hold work?
The L-Sit Hold primarily targets the abs and quadriceps, while also engaging the hip flexors, triceps, and shoulders for stability and support.
Is the L-Sit Hold good for core strength?
Yes, the L-Sit Hold is an excellent core exercise that builds isometric strength, enhances muscular endurance, and improves midline control.
How long should I hold an L-Sit?
Beginners can aim for 10–15 seconds, while advanced practitioners may progress to 30 seconds or longer for increased strength and endurance benefits.
Can I do L-Sit Hold without equipment?
Yes, the L-Sit can be performed on the floor or with parallettes, though dip bars offer greater clearance and shoulder engagement for progression.