Full body

L-Sit

Holding your body up on your hands with your legs straight out in an L: core, hip flexors and triceps pushed to the limit.

Also known as: L sit hold

Level: Advanced
Equipment: Dip Station
Type: Compound

Muscles worked

L-Sit muscle map: hip flexors, abs, lats, quads and triceps highlighted on the front and back of the body

How to do it

Place your hands on low parallettes or the floor beside your hips.
Push down with straight arms to lift your body.
Raise your straight legs out in front until they're parallel to the floor.
Hold as long as you can with good form.

Form cues

Shoulders down, away from your ears.
Toes pointed, legs together.
Start with one leg tucked or both knees to your chest.

Common mistakes

Shrugging: push the floor away hard.
Bending your knees to hold on: use the tuck version if needed.
Leaning back: keep your torso upright.

Sets and reps

4-6 sets of 5-20 seconds with full rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the L-sit.

V-sit
Your legs rise above horizontal: more advanced.
Bodyweight · Intermediate
How to do it
1. Sit on the floor with your legs extended in front of you.
2. Lean back slightly and lift your legs off the floor.
3. Reach your arms forward so your body forms a V shape.
4. Balance on your sit bones with core tight.
5. Hold the position while breathing steadily.
6. Lower your legs and torso to exit.
Primary
Hip Flexors, Abs
Secondary
Obliques, Quads
Hollow body hold
Lying down, hold your body in a banana shape: a calisthenics foundation.
Bodyweight · Intermediate
How to do it
1. Lie on your back with arms extended overhead and legs straight.
2. Press the lower back firmly into the floor.
3. Lift the shoulders, head, and legs slightly off the floor.
4. Hold the position with arms and legs extended, body in a shallow banana shape.
5. Hold for the prescribed time.
Primary
Abs
Secondary
Hip Flexors, Obliques, Deep Core
Boat pose
The yoga version, balancing on your sit bones.
Bodyweight · Intermediate
How to do it
1. Sit on the floor with the knees bent and the feet flat, hands resting behind the thighs.
2. Lean back until you balance just behind the sit bones and lift the chest so the spine stays long.
3. Lift the shins until they are parallel to the floor, then straighten the legs as far as the back stays flat.
4. Reach the arms forward beside the legs and hold the position for the prescribed time.
5. Lower the feet under control to finish.
Primary
Hip Flexors, Abs
Secondary
Lower Back, Quads