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
Yes, this exercise can be good for beginners who are still learning L-sit strength. Lifting one leg instead of both makes it easier to control your body. It helps you build core and arm strength slowly. Many people use this as a first step before a full L-sit.
Yes, you can make it easier if it feels too hard. You can bend the lifted leg a little or keep the other foot lightly touching the ground. You can also hold it for a shorter time. These changes help you practice good form without losing balance.
You may start to feel stronger in a few weeks if you practice often. Your core and arms will feel more stable over time. Results depend on how often you train and how long you hold the position. Being consistent is very important.
Yes, you should feel it mostly in your core muscles. You may also feel it in your shoulders, arms, and hips. These muscles work together to hold your body up. If you feel pain in your joints, you should stop and rest.
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