L Sit
The L Sit primarily works the Iliopsoas, Rectus Abdominis, with secondary activation of the Anterior Deltoid, Pectoralis Major (Sternal), Transverse Abdominis and stabilizer support from the Serratus Anterior, Triceps (Lateral Head), Triceps (Long Head). It is a bodyweight isolation exercise at advanced difficulty.
The L Sit is an advanced isolation exercise requiring no equipment, following a flexion movement pattern. It primarily targets the Iliopsoas, Rectus Abdominis, with secondary engagement of the Anterior Deltoid, Pectoralis Major (Sternal), Transverse Abdominis.
Support your body weight on your hands while holding your legs straight out in front of you.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Advanced |
| Type | Isolation |
| Movement | Flexion |
| Force | Static |
| Laterality | Bilateral |
| Primary | Iliopsoas, Rectus Abdominis |
| Secondary | Anterior Deltoid, Pectoralis Major (Sternal), Transverse Abdominis |
Muscles Worked
The Iliopsoas, and Rectus Abdominis are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Anterior Deltoid, Pectoralis Major (Sternal), and Transverse Abdominis act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Serratus Anterior, Triceps (Lateral Head), Triceps (Long Head) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Iliopsoas (hip_flexors)
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Transverse Abdominis (core)
Stabilizer Muscles
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Triceps (Lateral Head) (triceps)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Contract target muscles to move through full range of flexion.
- Return to starting position under control.
- Repeat.
Comments
- This is an advanced exercise.
- Ensure proper form before adding load.
- Maintain tension throughout the hold.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal. This is an advanced exercise — experienced lifters can push intensity higher and use more varied rep schemes.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Iliopsoas, Rectus Abdominis) and can be substituted based on your equipment or variation preferences.
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