L-sit Hold
The L-sit hold is an advanced bodyweight isometric exercise targeting the abs, with secondary engagement of the hip flexors, upper arms, and shoulders. It involves suspending the body off the floor in an L-shape by pressing through the hands, requiring tremendous core compression and upper body pressing strength.
How to do it
- Sit on the floor with your legs extended straight in front of you.
- Place your hands flat on the floor beside your hips, fingers pointing forward.
- Press through your palms to lift your entire body off the floor, keeping your legs straight and parallel to the ground.
- Hold the L-shape position for as long as possible, engaging your abs and keeping your back straight.
- Slowly lower back down to the floor and rest before repeating.
Form cues
- Press firmly through your palms to lift your shoulders away from your ears.
- Keep your legs completely straight and squeeze your quadriceps.
- Engage your abs and pull your ribs down toward your hips.
- Breathe steadily while maintaining the compressed position.
Breathing: Inhale deeply before lifting, then take small, controlled sips of air while holding the position.
Common mistakes
- Slumping the shoulders, which places too much stress on the joint capsule and makes the hold much harder.
- Bending the knees, which reduces the core compression requirement and shifts focus away from the intended muscles.
- Holding your breath, which rapidly increases fatigue and causes you to drop prematurely.
Muscles worked
Primary: abs. Secondary: hip flexors, upper arms, shoulders.
Suggested sets & reps
Get fitter
3 sets x 20-40 seconds hold, rest 60 seconds
Lose weight
3 sets x 15-30 seconds hold, rest 60 seconds
Build muscle
4 sets x max hold time, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp wrist or shoulder discomfort, ease off and choose a gentler core option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do my hip flexors cramp during an L-sit?
The L-sit requires intense compression from both the abs and hip flexors. If your hip flexors cramp, scale back to a tucked leg variation to build strength gradually.
Can I do this exercise on the floor without parallettes?
Yes, doing them on the floor requires more active shoulder depression and hamstring flexibility, but it is entirely bodyweight-friendly for home workouts.
How often should I practice the L-sit hold?
Because it is an advanced isometric movement that taxes the wrists and shoulders, 2 to 3 times per week is plenty for recovery and progress.