Ring Handstand To L Sit

Muscles worked

Setup

1. Adjust the rings to a height that allows for full leg extension in an L-sit without your feet touching the floor.
2. Kick up or press into a stable ring handstand with your elbows fully locked and body in a straight line.
3. Turn the rings out (RTO) at the top to create a stable base and maximize shoulder engagement.

How to do it

1. Inhale to create intra-abdominal pressure and slowly lower your legs forward with control, maintaining a hollow body position.
2. As your hips descend, push down aggressively into the rings and depress your shoulders to maintain height and stability.
3. Exhale as you pull your hips through the rings and extend your legs forward into a full L-sit position.
4. Hold the L-sit for 1-2 seconds with a proud chest and legs parallel to the floor before exiting or reversing the movement.

Form checklist

• Keep elbows fully locked with no micro-bends throughout the entire transition.
• Maintain scapular depression—keep your shoulders pushed down and away from your ears.
• Keep the core tightly compressed to prevent the lower back from arching during the descent.
• Ensure the rings stay close to your body and do not drift outward as you transition.

Pro tips

• Focus on 'pushing the rings toward your feet' as you lower to engage the lats and stabilize the shoulder girdle.
• The transition point where the hips pass the hands is the most difficult; maximize shoulder protraction here to create space.

Make it harder

• Perform the movement in reverse, pressing from the L-sit back up into the handstand.
• Elevate the legs into a V-sit at the bottom of the movement to increase the demand on the hip flexors and abdominals.

Frequently asked

What muscles does the ring handstand to l sit work?

The ring handstand to l sit primarily targets the abs, deltoids, and lats, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the ring handstand to l sit?

The ring handstand to l sit uses rings.

Is the ring handstand to l sit good for beginners?

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

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