L Sit Progression: Master the Hold in Six Simple Steps

The L-sit is a powerful bodyweight exercise that builds core strength, shoulder stability, and hip flexibility. It may look simple, but holding your body up in an "L" shape is tough, especially at first. That’s why using a step-by-step progression is so important.

In this article, we will guide you step-by-step through easy exercises and tips to help you master the L sit safely and effectively. This guide breaks down the L-Sit progression into simple steps, helping you go from zero to a solid full hold.

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Quick Summary

• The L sit is a challenging exercise that builds core, leg, and arm strength by lifting your body off the ground in an “L” shape.
• Beginners should start with easier progressions like the one-foot L sit, tucked L sit, or using elevated surfaces such as yoga blocks or parallettes.
• Good form is essential: keep your arms straight, shoulders pressed down, and legs extended without bending your knees.
• Flexibility, especially in the hamstrings, and compression strength are important for making progress in the L sit.
• Gradually increase the difficulty and hold times as you get stronger, moving step-by-step toward the full L sit position.
• Our best supplement, Anafuse, can support your L-sit progress by helping with muscle recovery and growth, strength, and endurance.

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What Is an L-Sit?

The L-sit is a bodyweight exercise where you lift your body off the ground using your hands and hold your legs straight out in front of you, forming an “L” shape. Your arms stay straight, your legs stay off the floor, and your core muscles do most of the work. It’s a popular move in calisthenics, gymnastics, and bodyweight training because it builds strong core muscles and improves control.

You can do an L-sit on the floor, on parallel bars, or on bars. It may look like a small move, but it takes a lot of strength to hold your body in this position. The L-sit works your abs, hip flexors, shoulders, triceps, and even your legs.

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L-Sit Benefits

• Builds Strong Core Muscles: The L sit works your abs, lower back, and hip flexors by making them hold a tight, steady position. This helps improve your core strength and stability much more than regular crunches or sit-ups.
• Improves Upper Body Strength: Holding yourself up with your arms strengthens your shoulders, chest, and triceps. This makes other exercises like push-ups, dips, and handstands easier and safer.
• Increases Hip Flexor Strength and Flexibility: Keeping your legs straight out in front challenges your hip flexors and helps improve your hip mobility, which is important for many sports and daily movements. It helps with higher kicks, sprinting, and knee raises.
• Enhances Balance and Body Control: The L sit requires you to stay balanced and stable, improving your overall coordination and body awareness.
• Supports Better Posture: By strengthening your core and shoulders, the L sit helps correct posture and supports your spine, reducing the risk of back pain.
• Full-Body Control: The L-sit teaches you how to control your whole body in one strong position.
• A Foundation for Advanced Calisthenics: The L-sit is a fundamental building block for many more advanced bodyweight exercises. Mastering the L-sit can pave the way for skills like L-sit pull-ups, L-sit dips, and even transitions into handstands.

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L-Sit: Muscles Worked

The L-sit might look like a static hold, but it actually engages a significant number of muscles throughout your upper body and core. Here's a breakdown of the primary muscle groups involved:

1. Core Muscles: These are the stars of the show when it comes to the L-sit:

   • Rectus Abdominis: These are your "six-pack" muscles, responsible for flexing your spine and keeping your torso upright. They work hard to prevent you from collapsing.

   • Obliques (Internal and External): Located on the sides of your abdomen, these muscles help with rotational stability and prevent your body from twisting during the hold.

   • Transverse Abdominis: Often called the "deep core," this muscle acts like a natural weightlifting belt, providing crucial stability to your spine and abdomen. It's essential for maintaining a solid L-sit position.

2. Hip Flexors: These muscles at the front of your hips are key for lifting and holding your legs straight out:

   • Iliopsoas: This is a powerful group of muscles that plays a major role in hip flexion.

   • Rectus Femoris: Part of your quadriceps, it also contributes to hip flexion.

   • Sartorius: Another muscle that assists in hip flexion and external rotation.

3. Shoulder Muscles: Your shoulders work hard to support your body weight:

   • Anterior Deltoids: The front part of your shoulder helps with shoulder flexion and keeping your arms extended.

   • Lateral Deltoids: The side part of your shoulder assists in maintaining stability.

4. Back Muscles: Several back muscles contribute to stability and posture:

   • Latissimus Dorsi: While primarily involved in pulling movements, they help stabilize the shoulder joint during the L-sit.

   • Trapezius (Lower and Middle Fibers): These help to stabilize your shoulder blades and maintain good posture.

   • Rhomboids: These muscles also help to retract and stabilize the shoulder blades.

   • Erector Spinae: These muscles run along your spine and help to keep your torso upright and prevent excessive rounding of the back.

5. Arm and Forearm Muscles: These muscles are crucial for gripping and supporting your weight:

   • Triceps Brachii: These muscles on the back of your arms help to keep your elbows locked or slightly bent to support your weight.

   • Forearm Muscles (Grip Strength): Muscles in your forearms are constantly working to maintain a strong grip on whatever you're using for support (floor, parallettes, etc.).

6. Quads (Front of the Thighs): Your leg muscles stay tight and active to keep your legs straight.

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Before You Progress to the L-Sit

Jumping straight into L-sit training without the necessary groundwork can lead to frustration and even injury. Before you start working through the L-sit progression, it's important to ensure your body is prepared.

Here are some key areas to focus on:

1. Build Basic Core Strength

The L sit requires strong abdominal muscles. Make sure you can comfortably hold basic core exercises like planks and hollow body holds for at least 30 seconds. These exercises help activate the muscles you’ll need for the L sit.

2. Improve Hip Flexor Flexibility

Tight hip flexors and hamstrings can make it hard to keep your legs straight during the L sit. Stretch your hamstrings regularly with simple stretches like seated forward bends, and do hip flexor stretches to increase mobility.

3. Strengthen Your Shoulders and Triceps

Your arms support your entire body weight during the L sit, so it’s important to have strong shoulders and triceps. Practice exercises like push-ups, dips, and shoulder taps to build upper body strength.

4. Practice Wrist Mobility and Strength

Supporting your body weight on your hands puts pressure on your wrists. Warm up your wrists with gentle stretches and wrist circles, and gradually build wrist strength by practicing weight-bearing exercises on your hands.

5. Warm Up Properly

Always warm up before training the L sit. A good warm-up increases blood flow, improves flexibility, and reduces the risk of injury. Include dynamic stretches for your hips, shoulders, and wrists.

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How To: L-Sit Progression

Mastering the L-sit is a journey that requires patience and a step-by-step approach. Many people struggle with the L-sit because they try to jump straight into the full position, only to realize it’s much harder than it looks.

Breaking the skill down into manageable progressions will help you build the strength, flexibility, and technique needed for success. This progression will guide you through the necessary steps to build the strength and coordination required for a full L-sit hold.

1. Both Feet on the Ground

Start by sitting on the floor or using parallettes. Place your hands beside your hips and push down, keeping your arms straight and shoulders pressed away from your ears.

Your feet remain on the ground, but your focus should be on lifting your hips slightly and engaging your core. This step helps you learn the correct upper body position and builds foundational strength.

2. Tuck Position

Next, bring both knees up toward your chest so your feet are off the ground. This is called the tuck position. Your body should be supported only by your hands, with your knees bent and close to your chest. If this is too difficult, practice lifting one leg at a time until you can hold the full tuck.

The tuck position is where you’ll really start to feel your entire body working together. Aim to hold this position for a few seconds, focusing on keeping your core tight and your shoulders active (pushing down and away from your ears).

3. Slight Leg Extension

From the tuck, begin to extend one leg at a time, but don’t try to fully straighten it yet. Just open the angle at your knee a little more each session. This step helps you build the strength and control needed to eventually straighten both legs.

4. One-Leg Extended Tuck Sit (Alternating)

This step introduces an uneven load and further challenges your balance and core stability:

• Step 1: Start in the Tuck Sit position.
• Step 2: Slowly extend one leg straight out in front of you, parallel to the ground. Keep the other leg tucked.
• Step 3: Hold this position for a few seconds, maintaining a tight core and straight back.
• Step 4: Slowly bring the extended leg back to the tucked position and repeat with the other leg.

5. Straddle L-Sit

Once comfortable with one leg extended, try spreading both legs wide apart in a straddle position. Keep your legs as straight as your flexibility allows, aiming for them to be parallel to the ground.

6. The Full L-Sit (Floor or Parallettes/Bars)

This is the ultimate goal! Don’t worry if you can’t hold it for long at first- keep practicing and gradually increase your hold time as you get stronger.

• Step 1: Start in a seated position with legs slightly bent (if on the floor) or in a support hold on parallettes/bars.
• Step 2: Engage your core and lift your hips off the ground.
• Step 3: Simultaneously extend both legs straight out in front of you, parallel to the ground.
• Step 4: Maintain a straight back, active shoulders (pushing down), and a tight core. Your body should form a distinct "L" shape.
• Step 5: Hold this position for as long as you can with good form.

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Common Mistakes to Avoid

1. Bending the Arms: One of the most common mistakes is bending the elbows during the hold. Your arms should stay straight and locked out to properly support your body weight and engage the right muscles.
2. Letting the Shoulders Shrug Up: Shrugging your shoulders toward your ears puts unnecessary strain on your neck and shoulders. Instead, focus on pressing your shoulders down and away from your ears to create strong shoulder stability.
3. Rounding Your Back: When your back rounds, your core isn't fully engaged. Keep your chest up and your spine straight. Imagine “lifting” through your body, not just your legs.
4. Holding Your Breath: A lot of people forget to breathe while focusing too hard. Breathe in and out steadily. Holding your breath will only make the hold feel harder.
5. Rushing the Progression: Trying to jump straight into a full L sit without mastering the easier steps can lead to frustration or injury. Follow the progression gradually and only move on when you can hold each step comfortably.
6. Poor Wrist Position: Placing your hands incorrectly or letting your wrists collapse can cause pain. Keep your wrists aligned under your shoulders and fingers spread wide for better support.

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L-Sit Variations

Once you get comfortable with the basic L sit, you can try different variations to challenge your body in new ways and keep your workouts interesting.

Here are some popular L-sit variations:

1. Tuck L-Sit

In this variation, you keep your knees bent close to your chest instead of extending your legs. It’s easier than the full L sit and a great way to build strength if you’re just starting out.

2. One-Leg L-Sit

Lift one leg straight out while keeping the other leg tucked or resting on the ground. This variation helps build strength in each leg separately and improves balance.

3. L-Sit on Parallettes or Rings

Using parallettes or gymnastic rings raises your hands off the ground, giving you more space to lift your legs and making it easier to hold the position. Rings add an extra balance challenge.

4. V-Sit

A more advanced variation where you lift your legs higher than in a regular L sit, forming a “V” shape with your body. This requires more core strength and flexibility.

5. L-Sit to Handstand

This is an extremely advanced move where you transition from an L-sit directly into a handstand. It requires great strength, balance, and control.

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Best Supplements to Help You Improve Your L-Sir Progress

1. AnaFuse by Vital Alchemy

Anafuse is a muscle support supplement designed to assist with strength and lean muscle gains. It combines multiple active ingredients that work together to promote muscle growth and recovery. The formula includes a mix of natural compounds intended to support progress over time, especially during strength-focused training phases.

Key Benefits

• It supports lean muscle gain.
• It does not cause water retention.
• It may help reduce body fat.
• It supports improvements in muscle endurance.
• It may help improve muscle density and firmness.
• It helps increase overall strength.
• It promotes fuller, more noticeable muscle pumps.
• It may help limit myostatin.
• It supports faster recovery between workouts.
• It may help reduce post-workout muscle soreness.
• It helps support protein synthesis.

Key Ingredients

• Epicatechin
• Ajuga Turkestanica
• HICA
• Eriobotrya Japonica
• Vitamin D3
• Quercetin

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Anafuse review

"So far I am still using the item. I have found myself so far with more energy and stamina in my workouts. I will continue to use this product to see what outcomes it continues to provide."

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2. Pepti-Bolic by SNS

Pepti-Bolic by SNS is a natural supplement designed to support lean muscle growth, strength, endurance, and recovery. It contains peptides such as PeptiStrong® and DL-185™, which have been studied in clinical settings. The formula works through multiple pathways, including activating mTOR, increasing protein synthesis, and reducing muscle fatigue.

Key Benefits

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Key Ingredients

• PeptiStrong™
• DL185™ (Dileucine)

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3. Wild Thing by Assault Labs

Wild Thing is a pre-workout supplement that includes amino acids, creatine, and other nutrients to support training performance. The formulation includes several nootropic ingredients aimed at enhancing focus and workout energy.

Wild Thing also seeks to promote vascularity and muscle pumps. 1 Its caffeine blend consists of ZumXR®, Infinergy®, and two additional forms of caffeine, intended to provide both an immediate energy boost and a sustained release throughout the workout.

Key Benefits

• It helps increase energy levels.
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• It helps provide sustained energy throughout the workout.

Key Ingredients

• DiCitrulline Malate/Infinergy®
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4. Amino-Gro BCAA Powder by iSatori

Amino-Gro BCAA Powder by iSatori contains a blend of branched-chain amino acids (BCAAs) in a clinically supported 2:1:1 ratio of leucine, isoleucine, and valine. It also includes glutamine, citrulline malate, and beta-alanine to support muscle recovery, reduce fatigue, and promote endurance during workouts.

This formula helps stimulate protein synthesis, which is essential for muscle growth and repair. Additionally, it provides electrolytes and vitamins such as vitamin B6 and folic acid to support energy metabolism.

Key Benefits

• It supports workout performance using a blend of natural ingredients.
• It helps promote faster recovery with the inclusion of BIO GRO peptides and glutamine.
• It may help reduce muscle soreness after training.
• It supports muscle growth through BCAAs and BIO GRO peptides.
• It aids in muscle development.

Key Ingredients

• Branched Chain Amino Acids (BCAAs)
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5. Alpha Lion SuperHuman Post

SuperHuman Post by Alpha Lion is a post-workout supplement formulated to support muscle recovery and growth after training sessions. The formula includes key ingredients such as creatine monohydrate, betaine anhydrous, Velositol®, and AstraGin®.

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Key Benefits

• It supports lean muscle growth and strength gains.
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Key Ingredients

• Creatine Monohydrate
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FAQs: L-Sit Progression

Q: How long does it take to learn the L-sit?

A: The time it takes varies greatly depending on your current strength level, consistency of training, and dedication. For beginners, it can take anywhere from a few weeks to several months to hold a full L sit confidently.

Q: Do I need equipment to train L-sits?

A: No. You can start with just the floor. But parallettes, yoga blocks, or dip bars make it easier to lift yourself off the ground and reduce wrist strain.

Q: I can’t lift my legs off the ground. What should I do?

A: Start with easier progressions like seated leg lifts or tuck sits. Work on core and hip strength first, then move up step by step.

Q: What should I do if I feel pain in my wrists during L-sit training?

A: Wrist pain is common, especially for beginners. Ensure you're warming up your wrists properly. If the pain is sharp or persistent, stop the exercise and consider wrist strengthening and mobility exercises

Q: What’s the next step after mastering L-Sits?

• V-Sits (lift legs higher)
• L-Sit to handstand
• Weighted L-Sits

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Final Thoughts

The L-sit is a powerful bodyweight move. It looks simple, but it trains many muscles at once. With the right steps, anyone can work toward it. Starting small helps build strength without getting stuck or feeling frustrated.

Each progression plays a role. Even short holds can lead to real progress over time. Overall, the L sit is a great addition to any fitness routine for core and upper body development.

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Sources:

• https://antranik.org/l-sit-tutorial/
• https://www.falsegrip.com.au/l-sit-progression/
• https://ksquaredfitness.com/l-sit-progression/
• https://neatstrength.com/lsit-progression/
• https://easycalisthenics.com/how-to-l-sit
• https://gmb.io/l-sit/
• https://bulldoggear.com/blogs/news/progressions-regressions-l-sit