Skip to content

How to Do an L Sit for Beginners

To do an L sit for beginners, start by sitting on the floor with your legs straight out in front of you and your feet together. Place your hands beside your hips and press into them to lift up onto your toes. Slowly begin to raise one leg off of the ground while keeping both arms straightened as you lean back slightly with a flat back.

Lift that same leg higher until it is parallel to the ground and hold this position for 30-45 seconds or as long as possible before switching legs. Repeat 3 times on each side, taking breaks in between if needed. To make this exercise easier, instead of lifting one leg off of the ground at a time, try placing blocks under both knees for support or even place two chairs opposite each other and use those for stability while doing an L sit against them.

  • Start in a seated position with your legs extended straight out in front of you and your arms placed firmly by your sides
  • Place your hands on the ground just outside of each hip and make sure that they are evenly spaced apart from one another
  • Slowly raise both legs off the ground, keeping them as straight as possible while maintaining balance with your hands on the floor for support
  • Once both feet are hovering above the ground, hold this L-sitting position for 5-10 seconds before slowly lowering back down to starting position
How to Do an L Sit for Beginners


How Do I Start Learning the L-Sit?

If you want to learn the L-sit, then it’s important to have a good foundation of strength and mobility. It is also important to practice proper form in order to protect yourself from injury. Start by finding an open space with plenty of room for movement, such as a gym or park area.

Begin by sitting on the ground and slowly bring your legs up into a pike position, with your feet off the ground and your hips above them (this is called an active hang). From here, engage all four limbs – arms and legs – while pressing down through your palms and pushing through the balls of your feet. Keep pressing until you can raise one leg so that it’s parallel to the other.

Once you’ve achieved this position hold it for time before lowering back down into the pike position again. This will help build endurance so that eventually you can lift both legs at once into an L-sit position without any assistance or momentum from rocking back and forth like when doing an active hang. Remember not to rush yourself but rather take each step slowly in order to ensure proper form throughout each move!

How Do I Get Strong Enough to Do an L-Sit?

If you’re looking to become strong enough to do an L-sit, then it’s important to understand the anatomy of this particular exercise. An L-sit requires core strength, hip and shoulder stability, as well as upper body strength. To build up your ability to perform an L-sit you will need a combination of pull ups, planks and hollow holds.

Begin by doing pull ups on a bar or rings with a three second hold at the top for 3 sets with 8 reps each. This will help strengthen your latisimus dorsi muscles which are essential when performing an L-Sit. Next focus on planks and hollow holds which target your core muscles such as your rectus abdominis, internal obliques and transverse abdominis; these exercises help stabilize the torso while in the bottom position of an L Sit hold thus allowing greater range of motion once you reach full extension at the top position.

Finally practice holding inverted pike positions against a wall or between two chairs while gradually increasing time spent holding them; this will improve shoulder stability necessary for maintaining proper form during an LSit hold. If followed consistently over time these exercises should give you sufficient strength needed to perform an impressive l-sit!

Do You Need to Be Flexible to Do an L-Sit?

Yes, flexibility is essential if you are looking to do an L-sit. This exercise requires quite a bit of strength and mobility in the hips and core muscles, as well as ample range of motion throughout your body. Without these key elements, performing this move can be difficult or even impossible.

In order to get the most out of your L-sit practice, make sure that you focus on increasing both dynamic and static flexibility. Start by incorporating basic stretches into your routine such as hip openers like butterfly pose or pigeon pose and hamstring stretches like seated forward fold or standing half splits. Additionally, incorporate exercises that will help increase your control over ranges of motion such as bridges, glute squeezes or planks with alternating leg lifts.

By doing so you will be able to progress from partial holds into full depth L-sits with ease!

How Long Should I Be Able to Do an L-Sit?

If you’re just getting started with an L-sit, it’s best to start off slow and gradually increase the amount of time that you can hold the position. For most people, holding a basic L-sit for 10-15 seconds is a good starting point. From there, you can work on increasing your endurance by adding 5 or 10 seconds each week until you can comfortably hold the position for 60 seconds or longer.

To ensure that your form remains correct throughout the exercise, try pausing at regular intervals to check in with yourself and make sure that everything feels right before continuing. Additionally, if any part of your body begins to feel strained during a session – such as your lower back or core muscles – take a break and rest before returning to the exercise when feeling better. Remember: safety should always be placed first when exercising!

Home L-Sit Workout For Absolute Beginners | NO EQUIPMENT (Calisthenics for Beginners)

How to Do L-Sit Pull Ups

One of the best exercises to increase your upper body strength is the L-Sit Pull Up. To do this exercise, begin by sitting on the floor with your legs extended in front of you and hold a pull up bar with both hands. Engage your core and lift your legs off the ground until they are parallel to the floor (this is known as an L-sit position).

From there, slowly start pulling yourself up towards the bar while maintaining a tight core. Once at full extension, lower yourself back down to starting position and repeat for desired number of reps. This exercise will help build strong arms, shoulders, chest and core muscles!

L-Sit Variations

The L-Sit is a classic bodyweight exercise that primarily targets the core muscles, as well as the upper body and lower body. To make this exercise even more challenging, there are several variations that you can try. Some of these include: single leg L-sit, V-sit with hands on the floor, side to side hip hops, front to back hip hops and more!

With such variety in your routine, you’ll be able to challenge yourself and break through any fitness plateau!

How to Do an L-Sit on the Floor

To do an L-Sit on the floor, start by sitting down with your legs straight out in front of you and your hands placed firmly at either side of your hips. Lift up off the ground into a V shape, keeping your arms and legs as straight as possible. Hold this position for 30 seconds to 1 minute before slowly lowering yourself back down to the ground.

Make sure to keep your core engaged throughout the entire exercise for maximum results!

L-Sit Benefits

The L-Sit is a great exercise for strengthening the core and improving overall stability. It engages both the upper and lower body, while also activating the abs and glutes. Regular performance of this move can improve posture, balance, coordination, flexibility, and hip mobility.

Additionally, it helps to tone abdominal muscles which can lead to improved athletic performance in various activities such as running or swimming.


Overall, completing an L Sit is a great way to strengthen your core and improve your overall physical fitness. This exercise requires practice and patience to complete, but with dedication and determination it can be achieved in no time. Following the steps outlined above is a great starting point for beginners looking to master the L Sit.

With enough practice, you will eventually perfect this challenging exercise!