Duration exercise

L-Sit Hold form, muscles worked, and workout tracking

The L-sit hold is a demanding gymnastics isometric in which the body is supported on straight arms while the legs extend horizontally, requiring intense contributions from the hip flexors, rectus abdominis, triceps, and shoulder depressors. Calisthenics athletes and gymnasts use timed holds on parallettes, rings, or the floor to build compression strength for skills like presses and V-sits, while lifters use it as a hip-flexor and core strength benchmark.

L-Sit Hold illustration

How to do L-Sit Hold

  1. 1Sit between parallettes or on the edge of dip bars, grip firmly, and press down through straight arms to lift your body off the support.
  2. 2Depress your shoulders away from your ears and lock your elbows before raising your legs.
  3. 3Brace your core and lift both legs together until they are extended straight out, parallel to the floor, toes pointed.
  4. 4Do not let your shoulders shrug, your knees bend, or your legs drop below horizontal as fatigue builds.
  5. 5Breathe in short, controlled cycles and hold for the prescribed time, lowering your feet gently to the floor when the hold ends; tuck the knees to regress if needed.

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Track L-Sit Hold in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.