L Sit Hold with Leg Bent Close
The L sit hold with leg bent close is a bodyweight isometric exercise targeting the abs and hip flexors. Lifting the hips and bent legs off the floor requires significant core and upper body strength to sustain the hold.
How to do it
- Sit on the floor with your legs bent and feet close to your hips.
- Place your hands flat on the floor beside your hips, fingers pointing forward.
- Press into your hands and engage your core to lift your hips and feet off the ground.
- Hold the suspended position with your bent knees close to your chest.
- Maintain the hold for the desired duration, keeping your arms straight.
Form cues
- Press firmly into the floor through your palms.
- Keep your arms completely straight and locked.
- Draw your knees up close toward your chest.
- Engage your abs to lift your hips off the ground.
Breathing: Inhale deeply before lifting, then exhale steadily as you press up and hold the position.
Common mistakes
- Bent elbows allow the shoulders to shrug up toward the ears, reducing core activation and straining the joints.
- Relying solely on momentum instead of pressing down through the hands makes it impossible to lift the hips.
- Allowing the lower back to round heavily diminishes abdominal engagement and tires the hip flexors prematurely.
Muscles worked
Primary: abs. Secondary: hip flexors, triceps, quads.
Suggested sets & reps
Get fitter
3 sets × 20 seconds hold, rest 60 seconds
Lose weight
3 sets × 15–20 seconds hold, rest 45 seconds
Build muscle
4 sets × 20–30 seconds hold, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp wrist or shoulder discomfort, ease off and choose a gentler 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 wrists hurt during this hold?
Wrist discomfort often happens when weight is shifted awkwardly or wrist mobility is limited. Try positioning your hands slightly wider or practicing on fists or parallettes.
What if I cannot lift my hips off the floor at all?
This is very common for beginners. Start with simpler seated holds or use yoga blocks under your hands to give your body more clearance.
How often should I practice this exercise?
2 to 3 times a week is plenty for strength development, allowing your core and upper body enough time to recover.