L Sit Leg Raise

Muscles worked

Setup

1. Sit on the floor with your legs fully extended and feet together.
2. Place your palms flat on the floor directly beside your hips.
3. Roll your shoulders back and down, engaging your lats and triceps.

How to do it

1. Exhale and press your hands into the floor, locking your elbows to lift your entire body weight off the ground.
2. Simultaneously contract your quads and abs to lift your legs until they are parallel to the floor.
3. Hold the 'L' position while maintaining short, rhythmic breaths and keeping your chest tall.
4. Lower your hips and legs back to the floor with control once the hold is complete.

Form checklist

• Keep your elbows completely locked out; do not allow them to bend.
• Actively push the floor away to keep your shoulders depressed and away from your ears.
• Keep your knees perfectly straight by squeezing your quadriceps.
• Maintain a neutral spine and avoid excessive rounding of the upper back.

Pro tips

• Think about pulling your belly button toward your spine to create maximum abdominal compression.
• Lean your torso slightly forward to shift your center of gravity, making it easier to keep your legs elevated.
• Point your toes and squeeze your inner thighs together to create full-body tension.

Make it harder

• Transition into a V-Sit by lifting your feet above eye level, increasing the demand on the lower abs.
• Perform the hold on rings to significantly increase the stability requirements for the shoulders and triceps.

Frequently asked

What muscles does the l sit leg raise work?

The l sit leg raise primarily targets the abs and hip flexors, and also works the erector spinae, obliques, and quadriceps as secondary muscles.

What equipment do you need for the l sit leg raise?

The l sit leg raise requires no equipment — just your body weight.

Is the l sit leg raise good for beginners?

The l sit leg raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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