Fysiqal

Carry & Anti-Movement Core · Advanced

L-Sit

Isolation carry & anti-movement core exercise using bodyweight, parallettes.
L-Sit demonstration (no audio).
Difficulty
Advanced
Equipment
Bodyweight, Parallettes
Mechanics
Isolation
Sides
Bilateral
Main plane
Sagittal

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How to do the L-Sit

Cues reviewed by Kwabena Osei on

Setup

Support your body on parallettes or the floor, arms straight, shoulders down away from your ears.

  1. Lift your legs straight out in front of you to form an "L" shape with your torso, keeping your legs together and knees locked.

  2. Keep your shoulders depressed (pulled down, not shrugged up) and your torso upright throughout the hold.

Common mistakes

  • Letting the shoulders shrug up toward the ears instead of staying depressed, which makes the hold much harder to sustain.

  • Bending the knees to make the hold easier instead of maintaining straight legs.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip flexionprimary action

    Iliopsoas (prime mover, high emphasis); Rectus femoris (prime mover, high emphasis); Tensor fascia lata (synergist, moderate emphasis); Sartorius (synergist, low emphasis)

  • Spine flexionsecondary action

    Rectus abdominis (stabilizer, high emphasis); External oblique (stabilizer, moderate emphasis); Transverse abdominis (stabilizer, moderate emphasis)

  • Knee extensionsecondary action

    Rectus femoris (synergist, moderate emphasis); Vastus lateralis (synergist, low emphasis); Vastus medialis (synergist, low emphasis); Vastus intermedius (synergist, low emphasis)

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.