How To Do One Leg L-sit Hold
The One Leg L-sit Hold is a core strength exercise that targets the abs, hip flexors, shoulders, and arms. It is a progression from the bent knee L-sit and a step toward the full L-sit. Proper form is important to keep tension through the core and protect the shoulders while building straight leg strength.
Step-by-Step Guide to Properly Execute One Leg L-sit Hold
Starting Position
Sit between parallel bars, dip bars, or on the floor with hands placed beside your hips. Press your hands firmly into the surface, lock your elbows, and lift your body so your feet are off the ground. Keep your chest tall and shoulders pushed down away from your ears.
Lifting Phase
Extend one leg straight out in front of you while the other leg stays bent or lightly tucked. Squeeze your core and quads to keep the straight leg parallel to the floor. Maintain steady breathing while keeping your hips lifted.
Holding Phase
Hold the position while keeping your arms straight, shoulders stable, and core tight. Focus on not letting your hips drop or your torso lean back. Keep the extended leg fully straight and controlled.
Finishing Position
Slowly lower your hips back to the ground with control. Switch legs on the next set or repetition to keep strength balanced on both sides.
One Leg L-sit Hold Workout Plan for All Levels
Beginner: 2 sets of 10–20 second holds per leg, 2–3 minutes rest, 2 times per week
Intermediate: 3 sets of 20–30 second holds per leg, 2–3 minutes rest, 3 times per week
Advanced: 4 sets of 30–45 second holds per leg, 2–3 minutes rest, 4 times per week
What Are The Benefits Of One Leg L-sit Hold
• Builds strong abs and hip flexors
• Improves shoulder stability and arm lockout strength
• Prepares the body for full L-sits and V-sits
• Improves body control and balance
Common Mistakes to Avoid
• Letting the hips sag: reduces core engagement and makes the hold less effective
• Bent arms or shrugged shoulders: increases stress on the shoulders and limits control
• Leaning too far back: shifts work away from the core
Similar Exercises To Try For Your Workout
• Bent Knee L-sit Hold
• Hanging One Leg L-sit Hold
• Tuck L-sit Hold
FAQ About One Leg L-sit Hold
Start with 3-5 sets of 10-15 second holds. Once you can hit 20 seconds clean, start pushing the straight leg lower until it's parallel. That's when you know you're ready for the full L-sit. Don't rush the time, build the position first.
Your hip flexors on that side aren't strong enough to hold the leg up while your core braces. I usually have people do lying leg raises for 2-3 weeks before coming back to this. 3 sets of 15 reps. It isolates the hip flexor without the shoulder load.
Full L-sit on parallel bars is the direct next step. Both legs extended, hips at 90 degrees. After that, you're looking at L-sit to straddle or L-sit pull ups. The one leg version is a bridge between bent knee and full, so don't skip it.
Parallel bars or dip bars make it easier because your hands sit lower and give more clearance for the leg. You can do this on the floor too, but it's harder to keep the pelvis neutral. I recommend bars when you're learning the position, floor once it's solid.
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