Floor L-sit

Exercise details

• Target muscles: Lower Pectoralis Major, Rectus Abdominis
• Synergists: Upper Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Lateral Deltoid, Triceps Brachii, Biceps Brachii (short head only), Latissimus Dorsi, Lower Trapezius, Obliques, Iliopsoas, Tensor Fasciae Latae, Sartorius, Pectineus, Adductor Longus, Adductor Brevis, Rectus Femoris
• Mechanics: Compound
• Force: Push (Lower Pectoralis Major) and pull (Rectus Abdominis)

Starting position

1. Sit on the floor with your legs straight.
2. Position your palms flat on the floor, by the sides of your body, slightly ahead of your hips.

Execution

1. Keeping your torso upright and engaging your core, press down with your palms to lift your buttocks and legs off the floor, maintaining the ‘L’ shape that your torso and legs form.
2. Breathe normally as you hold the position for as long as you can or for the prescribed duration. Your arms should be straight and your torso upright.
3. Repeat for the desired number of times.

Comments and tips

• The floor L-sit is an advanced bodyweight exercise for the chest, core, and hip flexors.
• Since there is no movement, all muscles are exercised isometrically, not dynamically.
• Keep your shoulders down and away from your ears throughout the exercise.
• The floor L-sit can be very difficult. You can start by only lifting your buttocks and letting your feet stay on the floor (feet-supported L-sit). Once you’ve mastered this, you can try lifting one foot off the floor and holding that position (one-foot-supported L-sit). Finally, you can progress to the floor L-sit.
• See also the captain’s chair leg and hip raise.
• To focus on the pectoralis minor, try the scapula dip exercise.

Floor L-sit videos

Floor L-sit progression

Sources

• ExRx.net, Hip Articulations
• ExRx.net, Shoulder Articulations
• ExRx.net, Thoracic and Lumbar Articulations