📖 Static demo — read-only snapshot

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L-Sit

Draftstrength50%advanced⬤ expert-opinion evidence
Evidence chain View FHIR resource(snapshot)movements → muscles → citations · and the interoperable FHIR form · served as a static snapshot here, not the live API route

Why Include This

A combined scapular-depression, elbow-extension and hip-flexion isometric held at a long lever. Widely used as a bodyweight benchmark for straight-arm support strength and compression.

Evidence basis: expert-opinion

Positions & Range of Motion

Start
supported on straight arms between parallettes, shoulders depressed, legs together and straight
End
position held; legs horizontal, knees locked, toes pointed, hips clear of the floor
Range of Motion
static hold; approximately 90° hip flexion with full knee extension

How to Perform

Support hold on parallettes or the floor with the legs straight and horizontal, hips flexed to about 90° and knees extended — the full-length lower-limb lever held against gravity.

Watch on YouTube↗

Opens a YouTube search for “L-Sit”

Equipment:parallettes or yoga blocks

Coaching Cues

  1. 1

    Point your toes and squeeze your knees straight

    (verbal)
  2. 2

    Push down through the handles until your hips clear the floor, then lift the legs

    (verbal)

Evidence-Based Dosing & EMG Data

Recommended Dosing

4–6 holds × 5–15 s, 2–3×/week (consensus programming, not RCT-derived)

Muscles Involved (9)

Primary Movers

Iliopsoas
Rectus Abdominis

Secondary Movers

Rectus Femoris— Contributes to hip flexion while the knee is held extended.
Quadriceps Femoris— Holds knee extension against the weight of the shank.
Lower Trapezius
Triceps Brachii

Stabilizers

Serratus Anterior
Latissimus Dorsi

Lengthened / Stretched

Hamstrings (Group)— Straight-knee hip flexion loads the hamstrings at length; limited extensibility, not abdominal strength, is often what caps the hold.

Easier Variations ↓

1

Tuck L-Sit

Regress to Tuck L-Sit. Extending the knees roughly doubles the resistance arm at the hip; hamstring extensibility, not abdominal strength, is often the limiter.

Target Movements (4)

Scapular DepressionScapulothoracic Articulation
Elbow ExtensionHumeroulnar Joint
Hip FlexionHip Joint (Coxofemoral)
Knee ExtensionTibiofemoral Joint

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Core StrengthperformanceImprove Hamstring Flexibilitymobility

Research Notes

claude-researched 2026-08 (bodyweight ladders). Rung ordering is community consensus, not trial evidence — see source bodyweight-progression-consensus-2026. EMG and RCT sourcing pending.

Evidence Sources (1)