Give Me 2 Minutes and I’ll Teach You How to L-Sit

The L-sit is one of the cleanest-looking calisthenics moves you can learn, and it’s also incredible for building core strength, hip mobility, and shoulder stability.

Many people think their arms are too short for it, but the truth is: it’s all about technique and progression.

Here’s how to train step by step and unlock your first proper L-sit.

Don't want to read? Watch the video tutorial below:

Step 1: Start With Leg Raises

Before you take it to the floor, build strength with leg raises:

On the dip bar: Perform 10 leg raises. Don’t worry if your knees bend a little at first.
On the pull-up bar: Once you’ve got dip bar raises, switch to hanging leg raises. Aim to raise your legs as high as possible for 10 reps.

Training L-sit progression with dip bar leg raises and hanging leg raises to build core and hip flexor strength.

Step 2: Hold the L Position on the Bar

As you descend from each hanging leg raise:

Pause halfway down in an L position.
Keep your legs as straight as possible.
Flatten your knees and point your toes.

If you can do 10 hanging raises, you can start practising this static hold. Train up to a 10-second hold before moving to the floor.

Holding the L position on a pull-up bar during a hanging leg raise, focusing on straight knees and pointed toes.

Step 3: Transition to the Floor L-Sit

This is the variation most people want to learn, and it’s also the toughest.

Sit on the floor in a tucked position with your knees bent.
Place your hands beside your hips, but instead of flat palms, claw your hands slightly. This allows you to balance weight between fingertips and palm.
Tuck your knees into your chest, lift yourself up, and find balance.
Gradually extend your legs, flatten your knees, and point your toes until you reach the full L-sit.

Step-by-step floor L-sit progression: stage 1 claw hand grip for balance, stage 2 tucked knees lift-off, stage 3 full extension with straight legs.

Pro tip: Use your fingertips to keep yourself balanced as you push through your palms.

How to Train the L-Sit

Work on holds. Even if you can only manage a few seconds, keep training.
Focus on form: straight knees, toes pointed.
Build up time gradually until you can hold for 10–15 seconds consistently.

Video Tutorial:

Final Word

The L-sit is simple but brutal. With consistent practice, building strength through leg raises, static holds, and smart technique, you’ll unlock it faster than you think. Remember: it’s not arm length that matters, it’s form and balance.

Demonstration of a full L-sit in calisthenics, holding legs straight and toes pointed while balancing on the floor with correct hand placement.

Pair your L-sit work with pistol squats for mobility and strength.
Add this to your beginner calisthenics workout for a stronger core.

Join the Calisthenics HQ Community!

Feel awkward training alone in a public park? I know I do. Join the Calisthenics HQ community where we train together, share routines, and support each other’s progress. Whether you're a beginner or training a new skill, we've got your back.

Click here to join!