One-Leg Bent L Sit

Technique

How to perform One-Leg Bent L Sit

1. Sit on the floor with your one leg tucked to your chest in front of you, the other leg extended straight, and hands placed beside your hips, fingers pointing forward.
2. Press your palms firmly into the ground, engage your core, and depress your shoulders.
3. Exhale as you straighten your elbows and lift your hips and heels off the floor simultaneously, keeping your legs locked in their position and toes pointed.
4. Hold the position, hips in line with hands and one knee tucked to your torso and one leg straight, while maintaining steady breathing and a neutral neck.
5. Lower your hips gently back to the floor under control to return to the starting position.
6. Repeat for the recommended number of holds or the prescribed time.

GymDaze demonstration

Watch One-Leg Bent L Sit

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique, Rectus Femoris, Tensor Fasciae Latae.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.