L-Sit Tutorial: Build Elite Core and Hip Flexor Strength | Blissology

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The L-sit is one of the most effective bodyweight movements for building deep core strength, strong hip flexors, and resilient shoulders.

It looks simple, but lifting and holding the legs requires precise force transfer through the shoulders and trunk. When organized correctly, the L-sit strengthens your anterior chain while expanding your Movement Span.


Chapters

0:00 - 0:22 Intro – What Is the L-Sit?
0:22 - 0:48 Intention – Core and Shoulder Strength Focus
0:48 - 1:02 Progression 1: Use Blocks and Elevate the Hips (Feet on Floor)
1:02 - 1:20 Progression 2: Lift One Foot at a Time
1:20 - 1:29 Your Arms Are Not Too Short
1:29 - 1:53 Shorten the Front Body and Pull the Thighs Up
1:53 - 2:13 Progression 3: Full L-Sit on Blocks
2:13 - 2:40 Progression 4: Full L-Sit on the Floor
2:40 - 3:05 Common Mistakes to Avoid


Intention

Develop strength and structural integrity in the:

• hip flexors
• lower abdominals
• deep core stabilizers
• anterior deltoids
• triceps
• serratus anterior


This movement trains the anterior chain while requiring active shoulder depression and force transfer through the arms.


How to Do the L-Sit

Step 1: Press down strongly
Push firmly into the floor or blocks and lift the hips.

Step 2: Shorten the front body
Engage the abdominals and hip flexors to pull the thighs upward.

Step 3: Lift and hold
Extend the legs while maintaining tension through the core and shoulders.

Aim for 5–10 second holds and gradually increase duration.


Progressions

Progression 1: Use blocks and keep the feet on the floor
Progression 2: Lift one foot at a time
Progression 3: Full L-sit on blocks
Progression 4: Full L-sit on the floor


Common Mistakes

Letting the shoulders collapse
Leaning too far back
Trying to straighten the legs before lifting the hips
Holding the breath


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