L-sits are a staple in my training. This deceptively challenging bodyweight exercise strengthens the upper body and hip flexors, improves lumbo-pelvic stability, and shoulder and scapular stability.
To note, in some variations my body is in more of a “v” shape than an “l.” You may perform this exercise while keeping your torso in a perfectly vertical position, or you may perform the exercise while leaning back, or leaning forward a slight amount. The key is that whatever position you choose to adopt, you do not allow your spine to hyperextend, round, or flex laterally, or your ribcage to flare. But in a traditional l-sit, the torso is generally in a more vertical position.
This week I am sharing 5 l-sit variations.
#1) Basic L-Sit
This exercise strengthens the upper body and hip flexors, improves lumbo-pelvic stability, and shoulder and scapular stability.
Coaching Tips:
- You may place your hands so they are flat on the floor, or you may place them on dumbbells/kettlebells, or other elevated objects.
- While keeping your arms fully extended, press your body away from the floor/objects and towards the ceiling. Keep your shoulder blades depressed, and do not allow your shoulders to shrug towards your ears. Do not mindlessly hang out on your shoulders.
- Your legs should be fully extended and feet plantarflexed (pointing away from you), and your head, torso and hips should be in a stacked vertical position.
- Hold this position for the duration of the exercise. Keep your torso and legs in a fixed position.
- Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or legs to drop.
- For the duration of the exercise, keep your core muscles braced (360 brace around your spine).
- In terms of breathing, do what works and feels best for you.
#2) L-Sit + Single Arm Overhead Presses
This exercise strengthens the shoulders, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. This exercise is highly anti-extension and anti-lateral flexion in nature.
Coaching Tips:
- Sit on the floor. Fully extend your legs and plantarflex your feet (point them away from you). Your head, torso and hips should be in a stacked position.
- Hold a weighted object in one hand. You may also use band resistance.
- While keeping your torso and legs in a fixed position, extend your elbow and perform an overhead press. Do not perform the movement by hyperextending your lower back and flaring your ribcage, shrugging your shoulder, laterally flexing your spine, or a combination of the above.
- In the top position, your arm should resemble close to a straight line, and your biceps should be in close proximity to your ear. Pause for a count and gain control.
- Return to the starting position with complete control.
- In the bottom position, your elbow should remain at approximately a 45-60 degree angle with your torso.
- Do not keep your shoulder blade pinned. It is meant to move.
- Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or weight to shift from hip to hip.
- For the duration of the exercise, keep your core muscles braced (360 brace around your spine).
- In terms of breathing, do what works and feels best for you.
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#3) L-Sit + Cross-Over Flutter Kicks
This exercise strengthens the hip flexors, and improves lumbo-pelvic stability.
Coaching Tips:
- Sit on the floor. Fully extend your legs and plantarflex your feet (point them away from you). Your head, torso and hips should be in a stacked position.
- Fully extend your arms, and keep your hands off the floor. To modify the exercise, you may keep your hands/fingers in contact with the floor.
- While keeping your legs fully extended (or close to it), and feet plantarflexed, perform cross-over flutter kicks. Perform 100% of the exercise with complete control.
- Aim to keep your torso in a relatively fixed position.
- Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or weight to shift from hip to hip.
- For the duration of the exercise, keep your core muscles braced (360 brace around your spine).
- In terms of breathing, do what works and feels best for you.
#4) L-Sit + Skull-Crushers
This exercise strengthens the triceps, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. This exercise is highly anti-extension in nature.
Coaching Tips:
- Sit on the floor. Fully extend your legs and plantarflex your feet (point them away from you). Your head, torso and hips should be in a stacked position.
- Hold a weighted object. You may also use band resistance. Fully extend your arms and place them in an overhead position.
- While keeping your torso and legs in a fixed position, perform skull-crushers. Do not allow your elbows to flare out.
- Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or weight to shift from hip to hip.
- For the duration of the exercise, keep your core muscles braced (360 brace around your spine).
- In terms of breathing, do what works and feels best for you.
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#5) L-Sit + Straight Leg Lifts/Touches
This exercise strengthens the hip flexors, and improves lumbo-pelvic stability.
Coaching Tips:
- Sit on the floor. Fully extend your legs and plantarflex your feet (point them away from you). Your head, torso and hips should be in a stacked position.
- Fully extend your arms.
- While keeping your legs fully extended, feet plantarflexed, and arms straight, lift your legs and touch your shins with your hands.
- Return to the starting position and repeat. Perform 100% of the exercise with complete control.
- Aim to keep your torso in a relatively fixed position.
- Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or weight to shift from hip to hip.
- For the duration of the exercise, keep your core muscles braced (360 brace around your spine).
- In terms of breathing, do what works and feels best for you.
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