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Last updated March 5, 2026
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absQuadricepsshoulders
L-Sit Hold
Support your body on your hands with legs extended straight in front. Hold the position with locked arms and engaged core.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Isometric
- Force
- Static
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
abship flexorsdeep abs / core
Secondary
front quadtricepsfront shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weightparallel bars
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
time
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on the floor with legs extended straight in front.
- Place your hands flat on the floor next to your hips, fingers pointing forward.
- Optionally use parallettes or push-up handles for extra clearance.
- Step 2Execution
- Press firmly through your palms and lift your hips and legs off the ground.
- Lock your elbows and depress your shoulders down away from your ears.
- Keep your legs straight and together, parallel to the floor.
- Engage your abs and hip flexors to maintain the hold.
- Breathe steadily throughout.
- Step 3Tips
- Start with a tucked L-sit (knees bent) if full version is too difficult.
- Focus on shoulder depression to avoid shrugging.
- Use parallettes for additional wrist comfort and clearance.
- Aim to increase hold time progressively.