Quick Answer
L-Sit Leg Raise Negative is a advanced skill exercise that targets your abdominals. It uses a parallel bars. Support yourself on parallel bars with arms straight and shoulders depressed.
Video Tutorial
How to Perform the L-Sit Leg Raise Negative
- 1
Support yourself on parallel bars with arms straight and shoulders depressed.
- 2
Lift your legs into a full L-sit position, or jump/use assistance to get there.
- 3
Slowly lower your legs toward the floor while maintaining a rigid core and straight knees.
- 4
Control the descent as much as possible until your legs hang straight down.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the L-Sit Leg Raise Negative isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
L Sit to Tuck Transition
Abdominals, Core • Parallel Bars
L-Sit Compression Press
Abdominals, Hip Flexors • Parallel Bars
L-Sit Hold
Abdominals, Hip Flexors • Body Only
Single-Leg Foot-Supported L-Sit
Abdominals, Hip Flexors • Body Only
Single-Leg L-Sit
Abdominals, Hip Flexors • Body Only
Weighted Russian Twist
Obliques, Abdominals • Dumbbell
Frequently Asked Questions
What muscles does the L-Sit Leg Raise Negative work?
The L-Sit Leg Raise Negative primarily works your abdominals. Secondary muscles include the hip flexors, quadriceps and shoulders.
What equipment do I need for the L-Sit Leg Raise Negative?
The L-Sit Leg Raise Negative needs a parallel bars. You can perform it at home or at the gym as long as you have what's listed.
Is the L-Sit Leg Raise Negative suitable for beginners?
The L-Sit Leg Raise Negative is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of L-Sit Leg Raise Negative should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the L-Sit Leg Raise Negative every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals more frequently, alternate harder and easier variations and keep overall weekly volume moderate.