L-Sit

The L-sit is a static core-strength hold where you support your bodyweight on your hands while keeping your legs straight out in front of you, forming an L shape. It mainly trains your hip flexors and abdominals, and also works your triceps, quads, and the shoulder muscles that keep your shoulder blades pulled down.

Set up between two supports: parallettes, parallel bars, dip bars, or rings all work. Place your hands on the supports with straight arms, then press your shoulders down away from your ears. Start with your legs on the floor in front of you, either bent or straight.

Push the floor away so your arms stay locked and your shoulders stay depressed. Lift your hips off the ground and raise your legs until they are parallel to the floor. Point your toes, squeeze your quads, and keep your body still without letting your hips sag or your shoulders shrug.

Breathe steadily while keeping your core braced. To make it easier, tuck your knees toward your chest or keep one foot on the floor. To make it harder, lift your legs slightly higher or use rings. Build your total hold time by accumulating several short, clean sets.

Fault: Shoulders shrug up toward the ears. Fix: Push the floor away and keep your shoulders depressed throughout the entire hold.

Fault: Hips sag toward the ground. Fix: Press tall through your arms and brace your abdominals to lift your hips in line with your shoulders.

Fault: Knees bend or legs drop during the hold. Fix: Point your toes and squeeze your quads to keep your legs straight and level.

Fault: Holding too long in one set and losing form. Fix: Accumulate your total hold time across short, clean sets, resting before your shape breaks.