L-Sit Skill Practice
l-sit progression
Every 2:00 x 6 rounds
10-20 sec L-sit
Use the listed easier scaling when needed
Finish each set before technical failure
Gymnastics
L-Sit — CrossFit Gymnastics Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The L-sit is a classic gymnastics core position where the athlete supports the body on the hands while keeping both legs straight out in front. It develops active hip flexion, trunk compression, shoulder depression, and pressing stability all at once. In CrossFit, the L-sit is useful both as a gymnastics skill and as a progression toward stronger toes-to-bar, handstand work, and ring support positions. It is simple in concept, but brutally honest in practice.
Quick answer
The L-sit is a classic gymnastics core position where the athlete supports the body on the hands while keeping both legs straight out in front. Build L-Sit with low-fatigue practice first; earn volume only after the required positions and range are repeatable.
Curated demonstration
Watch L-Sit Technique
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L-Sit Drills
CrossFit · reviewed 2026-08-06
Muscles Worked
Hip flexorsRectus abdominisTricepsShoulders
Equipment
Parallettes, boxes, rings, or floor
Best For, Avoid If, and Scaling
| Best for | Low-fatigue skill development for L-Sit, plus the specific hip flexors and rectus abdominis capacity needed to make the standard repeatable. |
|---|---|
| Avoid if | Avoid or scale L-Sit if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: shrugging the shoulders and collapsing at support. |
| Scaling | Tuck sit, one-leg L-sit, or seated leg lifts. |
How to Do the L-Sit
1
Support the body on parallettes, boxes, rings, or the floor.
2
Press the shoulders down away from the ears.
3
Lift both straight legs in front of the body.
4
Hold the knees locked and torso tall while breathing under tension.
Common Mistakes
✕
Shrugging the shoulders and collapsing at support.
✕
Bending the knees because the hip flexors cannot maintain height.
✕
Leaning too far back and losing active compression.
Coaching Tips
✓
Start with tuck L-sits and single-leg variations before forcing straight legs.
✓
Support strength and compression improve faster if practiced frequently in short sets.
Scaling Options
Easier / Beginner
Tuck sit, one-leg L-sit, or seated leg lifts.
Harder / Advanced
Longer holds, ring L-sits, or L-sit to handstand transitions.
Training Examples
Train L-Sit with a Clear Purpose
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L-Sit Capacity Builder
l-sit workout
5 controlled rounds
10-20 sec L-sit
6-8 reps of the listed easier scaling
Rest 60 sec and repeat cleanly
Frequently Asked Questions
Why does the L-sit feel limited by the hips more than the abs?
Because it requires strong active hip flexion and compression. The abs work hard too, but most athletes first notice weakness in hip flexors and support strength.
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