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L-Sit on Floor

An isometric support hold with legs extended parallel to the floor, training the abs, hip flexors, and triceps with a strong compression demand.

CoreBodyweightCompression hold
GoLightWeight medial-sit-on-floor

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Primary

Rectus abdominisHip flexors

Secondary

TricepsQuadricepsLatsShoulders

Equipment

Bodyweight

Pattern

Compression hold

Setup

  1. 01Sit on the floor with legs extended together in front of you.
  2. 02Place palms flat beside the hips, fingers pointing forward.
  3. 03Depress the shoulders away from the ears.
  4. 04Brace the trunk and point the toes.

Execution

  1. 01Press hard into the floor and lock the elbows.
  2. 02Lift the hips and then the heels off the ground.
  3. 03Hold the legs straight and parallel to the floor.
  4. 04Lower down with control when the hold ends.

Checkpoints

  • -Elbows stay locked with shoulders pushed down.
  • -Legs stay straight and together at or above parallel.
  • -Toes stay pointed with quads squeezed.
  • -Hips stay lifted, not resting back toward the floor.

Common mistakes

  • -Bending the knees to keep the feet up.
  • -Shrugging the shoulders toward the ears.
  • -Letting the legs droop below parallel.
  • -Leaning far back instead of compressing forward.

Programming notes

  • -Accumulate 20 to 40 total seconds in holds of 5 to 15 seconds.
  • -Regress with one-leg or tucked holds, or use parallettes for more clearance.
  • -Train it fresh 2 to 4 times per week alongside compression stretching.

Related exercises

V-Sit on Floor

Bodyweight / Core

Hollow Hold

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Front Lever

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Side Hip (On Parallel Bars)

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