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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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