L-Sit

An advanced calisthenics hold where the body forms an L-shape with the legs extended parallel to the ground and the torso upright. This isometric exercise develops core and upper body strength.

Instructions

1. Sit on the ground with your legs extended in front of you
2. Place your hands beside your hips with fingers pointing backward
3. Push through your hands to lift your body off the ground
4. Your legs should remain parallel to the floor, forming an L-shape
5. Keep your torso upright and core engaged
6. Maintain this position for as long as possible
7. Lower down to rest and repeat
8. Gradually increase hold duration over time

Tips

• Start with assisted versions using a bench or parallel bars if needed
• Engaging your core is critical; avoid letting your hips sag
• Keep your shoulders packed and avoid shrugging
• Progress by holding for longer durations before moving to harder variations
• Point your toes to engage your hip flexors more effectively
• This exercise requires significant core strength; master planks first
• Practice regularly to build the strength needed for this hold