How to Do 'L Sit' Training Exercises

L sit training exercises work the core of the body. This exercise focuses on the abdominal muscles as well as the triceps and hips. The L sit is a gymnastic training move using parallel bars to support the full body weight on the hands. Your body is positioned in an “L” shape with your legs extended straight out at a 90-degree angle from the torso. L-sit training exercises require strength and endurance so don’t be frustrated if you can’t hold the position for more than a few seconds. This exercise requires no motion but rather the full strength of your arms, abdomen, and hips to retain your suspended position for a count of 15.

Things You'll Need

• Parallel bars or push up stand

Instructions

How to Do 'L Sit' Training Exercises

1. Position yourself between the parallel bars. You should retain good posture with a straight back, aligned shoulders and your eyes facing forward. If the parallel bars are higher, you will need to hoist yourself up onto straight arms on the bars. If you are using low parallel bars, sit between the bars on the floor and pull your legs to your chest.

2. Lift yourself onto the bars, folding your legs into a tuck position. Your arms should be straight. Don’t hunch your back or round your shoulders. Focus on keeping good posture. You will be moving from this tuck position into a straight leg position after your stabilize yourself on the parallel bars.

3. Gradually straighten your legs until your legs are positioned at a 90-degree angle to your body, forming an L. Hold yourself suspended in the air between the parallel bars.

4. Hold this position for a 5 seconds and release. Do 5 reps of this challenging exercise. Gradually work up to a 15-count hold for the exercise.

5. If you cannot hold the L position or extend your legs straight, don’t worry. Remain in the tucked position for a count of 5 and release. Continue performing the tucked position exercise. As your arms and abdomen get stronger, you will slowly be able to extend your legs completely.

6. As your strength increases, you will reach the point of being able to hold the “L” for 15 seconds. Then you can add a variation of lifting the leg into a “V” to increase the intensity.