The L-sit on floor is a challenging core exercise that targets the abdominal muscles and hip flexors. It requires significant core strength, balance, and coordination to lift and hold the legs parallel to the floor while supporting the body with the arms.
Also Works
Hip Flexors
How to Perform
1
Sit on the floor with your legs extended in front of you.
2
Place your hands on the floor beside your hips, fingers pointing forward.
3
Engage your core and lift your legs off the ground, keeping them straight.
4
Try to bring your legs parallel to the floor, forming an 'L' shape with your body.
5
Hold this position for as long as you can.
6
Slowly lower your legs back down to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Press your palms flat into the floor and push your shoulders down (depress them) to create maximal height.
•Actively squeeze your quads to lock out your knees and point your toes to create tension through the whole leg.
•If you can't lift fully off the ground, use parallettes or yoga blocks to give yourself extra clearance.
Common Mistakes
•Bending the knees because of tight hamstrings, which turns it into a tuck sit instead of an L-sit.
•Letting the shoulders shrug up toward the ears instead of actively pressing them down.
•Placing the hands too far forward or back instead of right next to the hips, which changes the leverage.