L-Sit Variations
Dillon Millar, CSCS, Pn1, CPT
Strategic Account Manager at Thorne HealthTech
L-Sit Variations
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One of the most challenging exercises that requires a great amount of body control is the l-sit. This exercise requires midline stability, isometric strength, and the utilization of multiple muscle groups.
This exercises emphasizes the ability to create stability through the trunk to help support the outer extremities. This midline stability must be executed in order to help the body support it’s own weight to perform the exercise.
Another benefit from the l-sit is the required strength isometrically. The muscles that are being used are neither shortening or lengthening, but rather are producing force while staying still. This can help translate to producing force and stability for other compound lifts such as the deadlift, squat, and presses. This can also help with strength through multiple ranges of motion including end ranges.
The l-sit not only requires utilizing the “core,” but other muscles as well. These muscles include the quadriceps, hip flexors, and scapulas. All working together and synchronized. This is definitely a very challenging exercise. I think progressions should be instilled from the very beginning moving from simple variations to more complex. Below I have provided different l-sit variations. Any questions, let me know!
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L-Sit Variations:
1?? Single Leg Seated L-Sit
2?? Seated L-Sit
3?? Parallete L-Sit
4?? Hanging L-Sit