L-sit Support Hold

Workout Type:

Core

Difficulty Level:

Intermediate

Equipment needed:

Parallettes, Dip Bars

Malin Malle Jansson

How to Do L-sit Support Hold

The L-sit Support Hold is a challenging core exercise that involves holding your body in an L-shape position while supporting yourself on parallel bars or the floor. It requires significant core strength, balance, and flexibility.

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Step By Step Guide to Properly Execute L-sit Support Hold

Starting Position
- Sit on the floor with your legs extended in front of you. Place your hands on the ground beside your hips, fingers pointing forward. Engage your core and lift your body slightly off the ground.
Execution
- Press down through your hands, lift your hips off the ground, and extend your legs straight out in front of you, forming an L-shape with your body. Keep your legs parallel to the ground.
Top Position
- Hold the position with your legs fully extended and your body stable. Keep your shoulders down and away from your ears, and maintain a strong core engagement.
Lowering Phase
- Slowly lower your hips back to the ground with control, keeping your legs extended until you return to the starting position.

Benefits of L-sit Support Hold

Enhances core strength and stability.
Improves shoulder and tricep strength.
Increases hip flexor flexibility and strength.
Promotes balance and body control.

Common Mistakes to Avoid

Allowing the shoulders to shrug up towards the ears; keep them down and back.
Bending the knees instead of keeping the legs straight; focus on maintaining a straight line.
Leaning too far forward or backward; aim to keep your torso upright and balanced.

Follow these steps and tips to master the L-sit Support Hold with proper form and efficiency.

Malin Malle Jansson

I’m Malin "Malle" Jansson, a two-time world champion and multiple-time Swedish national champion in freestyle calisthenics. As a calisthenics coach and athlete with over 10 years in the sport, I’ve trained hundreds and competed worldwide, proving that women can achieve elite strength through calisthenics.

FAQ About L-sit Support Hold

How long should I hold an L-sit support hold?

15-25 seconds, 3-4 sets. Keep your legs straight and parallel to the ground with your arms locked. If you can't hold 15 seconds, start with a tuck L-sit where your knees are bent. Add 2-3 seconds per week until you reach 30 seconds.

What's the difference between an L-sit support hold and a regular L-sit?

Nothing, they're the same exercise. 'Support hold' just emphasizes that you're holding yourself up on your hands. Some people use 'L-sit' for the floor version and 'L-sit support hold' for parallettes or dip bars, but the movement is identical.

Why do my hip flexors burn so much during the L-sit support hold?

They're working at their shortest length under load, which is the hardest position for any muscle. This is normal and decreases as they get stronger. If the burn stops you before your arms give out, your hip flexors are the weak link. Add seated leg lifts to build endurance.

Do I need parallettes for the L-sit support hold?

They help a lot. Parallettes give you extra clearance so your legs don't scrape the floor. On the ground, you need exceptional shoulder depression strength to create that space. Start on parallettes or dip bars, then work toward a floor L-sit as your shoulder depression improves.

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FAQ About L-sit Support Hold

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