The L-sit is a deceptively simple–looking feat of strength. Sit on the floor with your legs straight ahead and your arms straight down, then press through your hands to lift your hips, legs, and feet until your body hovers in an L shape.
This acrobatic move requires full-body strength, mobility, and control — and is out of reach for most people. Luckily, several modifications and progressions exist to help everyone who wants to harness the core-stabilizing powers of this foundational move.
To get started, work on getting comfortable with keeping your weight in your hands and engaging your core. Set up yoga blocks or parallette bars to elevate your hands, and practice pushing your hands down and raising your hips while keeping your feet on the floor.
Next, use sliders under your feet to practice L-sit pull-throughs and L-sit walks to build strength and body awareness.
Over time, practice lifting one foot and then the other. Then lift both legs and bring your knees to your chest to practice holding a tuck position. From there, progress to extending one leg at a time until you can fully extend both legs with control.
For each position, begin with five-second holds and work up to 30 seconds (or longer) before leveling up.
Don’t grit your teeth or muscle through the move for the sake of leveling up. With every variation, putting in the work with patience and control is what will allow you to truly progress your L-sit.
Instructions
Hold for five to 30 seconds. Repeat for two or three sets.
1.
Sit on the floor, with your legs extended straight in front of you and your palms on the floor (or on yoga blocks or parallette bars) outside of your hips.
2.
Press through your hands with straight arms until your hips rise from the floor.
3.
Engaging your core and actively pressing through your arms, lift both legs until they are hovering parallel to the floor.
4.
Hold for five to 30 seconds. Repeat for two or three sets.
Additional Cues:
Arms: Keep your arms straight and press actively through your hands.
Shoulders: Draw your shoulders away from your ears.
Torso: Maintain a straight back and keep your chest up.
Core: Engage your abs and your thighs as you lift your legs.
Hips: Keep your hips directly under your shoulders.
Legs: Pregress the move by lifting and holding one leg at a time.
Feet: Actively point your toes away from your shins.
6 L-Sit Modifications
L-Sit With Feet on Floor
Hold for five to 30 seconds. Repeat for two or three sets.
- Sit on the floor, with your legs extended straight in front of you and your palms on the floor (or on yoga blocks or parallette bars) outside your hips.
- Press through your hands with straight arms until your hips rise from the floor.
- Engage your core and thighs, and actively press through your arms, keeping your shoulders down and away from your ears.
- Hold for five to 30 seconds. Repeat for two or three sets.
L-Sit Pull-Through
Repeat to complete five to eight reps. Repeat for two or three sets.
- Sit on the floor, with your legs extended, your feet on sliders, and your palms flat on the floor (or on yoga blocks or parallette bars) outside your hips.
- Press through your hands with straight arms until your hips rise from the floor.
- Engage your core and thighs, and actively press through your arms, keeping your shoulders down and away from your ears.
- While holding this raised-hip position, reach your hips back as far as you can.
- Reverse the motion by pushing the sliders away from you.
- Repeat to complete five to eight reps. Repeat for two or three sets.
Seated L-Sit Walk
Repeat to complete five to eight reps. Repeat for two or three sets.
- Sit on the floor, with your legs extended, your feet on sliders, and your palms flat on the floor by your hips.
- Press through your hands with straight arms until your hips rise from the floor.
- Engage your core and thighs, and actively press through your arms, keeping your shoulders down and away from your ears.
- While holding this raised-hip position, reach your hips back as far as you can.
- Lower your hips, then move your hands back to meet them.
- Repeat to complete five to eight reps. Repeat for two or three sets.
L-Sit With Single-Leg Raise
Hold for five to 30 seconds. Repeat on the opposite side. Repeat for two or three sets.
- Sit on the floor, with your legs extended straight in front of you and your palms on the floor (or on yoga blocks or parallette bars) outside your hips.
- Press through your hands with straight arms until your hips rise from the floor.
- Engage your core and thighs, and actively press through your arms, keeping your shoulders down and away from your ears.
- Lift one foot off the floor and point your toes away from your shins.
- Hold for five to 30 seconds. Repeat on the opposite side. Repeat for two or three sets.
L-Sit Tuck Hold
Hold for five to 30 seconds. Repeat for two or three sets.
- Sit on the floor, with your legs extended straight in front of you and your palms on the floor (or on yoga blocks or parallette bars) outside your hips.
- Press through your hands with straight arms until your hips rise from the floor.
- Engage your core and thighs, and actively press through your arms, keeping your shoulders down and away from your ears.
- Lifting one leg at a time, draw both knees to your chest to assume a tuck position with toes pointed away from your shins.
- Hold for five to 30 seconds. Repeat for two or three sets.
L-Sit Tuck Hold With Single-Leg Extension
Hold for five to 30 seconds. Repeat on the opposite side. Repeat for two or three sets.
- Sit on the floor, with your legs extended straight in front of you and your palms on the floor (or on yoga blocks or parallette bars) outside your hips.
- Press through your hands with straight arms until your hips rise from the floor.
- Engage your core and thighs, and actively press through your arms, keeping your shoulders down and away from your ears.
- Lifting one leg at a time, draw both knees to your chest with toes pointed away from your shins.
- From the tuck position, extend one leg with pointed toes — don’t worry if you can’t fully extend the leg at first. Work on opening the knee angle over time.
- Hold for five to 30 seconds. Repeat on the opposite side. Repeat for two or three sets.
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