Quick Answer
Single-Leg L-Sit is a advanced strength exercise that targets your abdominals and hip flexors. It uses only your bodyweight. Sit on the floor with legs extended, hands placed beside hips, fingers pointing forward.
Video Tutorial
How to Perform the Single-Leg L-Sit
- 1
Sit on the floor with legs extended, hands placed beside hips, fingers pointing forward.
- 2
Press palms into the ground, engage core, and lift hips and legs off the floor.
- 3
Maintain straight arms and depressed shoulders (shoulders pushed down).
- 4
Bend one knee, tucking it towards your chest.
- 5
Keep the other leg extended straight out, parallel to the floor.
- 6
Hold the position for the desired duration, maintaining core tension.
- 7
Slowly lower back down. Repeat with the other leg tucked.
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 Single-Leg L-Sit isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
L-Sit Hold
Abdominals, Hip Flexors • Other
L-Hang Hold
Abdominals, Hip Flexors • Other
Single-Leg Foot-Supported L-Sit
Abdominals, Hip Flexors • Body Only
Foot-Supported L-Sit Hold
Abdominals, Triceps • Body Only
Seated Pike Compression Lift
Abdominals, Hip Flexors • Other
Pallof Press
Abdominals, Obliques • Resistance Bands
Frequently Asked Questions
What muscles does the Single-Leg L-Sit work?
The Single-Leg L-Sit primarily works your abdominals and hip flexors. Secondary muscles include the quadriceps, triceps and shoulders.
What equipment do I need for the Single-Leg L-Sit?
The Single-Leg L-Sit needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Single-Leg L-Sit suitable for beginners?
The Single-Leg L-Sit 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 Single-Leg L-Sit 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 Single-Leg L-Sit every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and hip flexors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.