Single-Leg L-Sit Hold
The Single-Leg L-Sit Hold mainly works the core and quads, with help from the hip adductors (inner thighs) and triceps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Single-Leg L-Sit Hold Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Hip Flexor (iliopsoas); Hip Adductors; Triceps (triceps brachii)
How to do the Single-Leg L-Sit Hold
Setup
Place two yoga blocks on the floor, spaced at about hip-width apart. Sit between the blocks with your legs extended straight in front of you.
Positioning
Place your hands firmly on the top of each block, fingers pointing forward. Engage your core and press down through your hands to lift your hips slightly off the floor while maintaining a straight, engaged spine.
Movement
From the starting position with hips lifted, keep one leg resting on or near the floor while maintaining straight engagement.
Exhale and lift the other leg straight up, aiming for a height that challenges your core, while keeping the leg as straight as possible.
Hold this elevated position for the desired duration or perform as a rhythmic lift.
Keep your shoulders depressed away from your ears throughout the movement.
Lower the leg with control and switch to the opposite side.
Single-Leg L-Sit Hold FAQs
What muscles does the Single-Leg L-Sit Hold work?
The Single-Leg L-Sit Hold mainly works the core and quads, with help from the hip adductors (inner thighs) and triceps. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Single-Leg L-Sit Hold?
None. The Single-Leg L-Sit Hold is a bodyweight exercise, so you can do it anywhere.
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