L-Sit On Floor

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. Point your fingers forward or slightly outward to reduce wrist strain.
4. Engage your core and pull your shoulder blades down and back.

How to do it

1. Exhale and press your palms aggressively into the floor, locking your elbows to lift your hips off the ground.
2. Contract your quadriceps and hip flexors to lift your heels off the floor until your legs are parallel to the ground.
3. Maintain the 'L' shape by pulling your hips slightly back between your arms.
4. Hold the position for the prescribed time, taking shallow, controlled breaths to maintain intra-abdominal pressure.

Form checklist

• Keep your elbows fully locked out throughout the entire hold.
• Depress your shoulders (push them away from your ears) to maximize height.
• Keep your legs perfectly straight with knees locked and toes pointed.
• Ensure your hips are tucked back between your hands rather than hanging in front of them.

Pro tips

• Focus on 'pushing the floor away' to engage the serratus anterior and lower traps for better elevation.
• Squeeze your inner thighs and glutes together to create a rigid lower body, which makes the legs feel lighter.
• If you struggle to lift your heels, practice by lifting one leg at a time or using parallettes to gain extra clearance.

Make it harder

• V-Sit: Raise your legs higher than parallel, aiming for a 45-degree angle or higher.
• L-Sit Pulses: While holding the L-sit, pulse your legs upward in small, controlled movements to further tax the hip flexors.

Frequently asked

What muscles does the l-sit on floor work?

The l-sit on floor primarily targets the abs, obliques, and trapezius, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the l-sit on floor?

The l-sit on floor requires no equipment — just your body weight.

Is the l-sit on floor good for beginners?

The l-sit on floor is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Ardha Matsyendrasana Yoga PoseIntermediate · abs, glutes, obliques, and trapezius
• Band Standing Single Arm Twist RowIntermediate · abs, lats, obliques, and trapezius
• Bear Walk To Rolling RockIntermediate · abs, hamstrings, obliques, and trapezius
• Bodyweight Front Plank To Downward DogIntermediate · abs, lats, obliques, and trapezius