One Leg L Sit
The One-Leg L-Sit on the parallettes is a challenging exercise that primarily targets the abdominal muscles, hip flexors, and supporting muscles. In this exercise, the athlete assumes an L-position, keeping one leg straight while bending the other. It requires a high level of body tension, strength, and balance.
The one-legged variation serves as a preparatory exercise for the classic L-Sit, where both legs are extended. Holding this position engages the abdominal muscles even more intensely.
An even easier progression is the Tuck L-Sit, where both legs are bent and pulled close to the body. This reduces the lever arm, making it easier to hold the position while still engaging the core and supporting muscles.
Necessary equipment
One Leg L Sit - the correct execution
- Place the Parallettes parallel to each other and at shoulder width on a firm surface
- Sit between the Parallettes with legs extended
- Bend the right leg
- Grab the Parallettes tightly and keep the arms extended
- Powerfully push up through the arms so that your glute does not touch the floor
- Keep your shoulders low and actively push them away from your ears
- Lift both legs at the same time until the left leg is parallel to the floor
The exercise One Leg L Sit is intended to be used as a hypertrophy exercise.
Which muscles are trained by One Leg L Sit?
Primary trained muscles for One Leg L Sit
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Secondary trained muscles for One Leg L Sit
Quadriceps - The quadriceps femoris is the large muscle at the front of your thigh. It extends your knee.
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Rear Delts - The rear part of the deltoid muscle, also known as the posterior shoulder, is located at the back of the shoulder. It is responsible for the backward movement of the arm as well as external rotation. This muscle is particularly engaged during activities like rowing or pulling the arm back. The rear shoulder supports posture and helps pull the shoulder blades back, contributing to shoulder stabilization.
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Similar exercises to One Leg L Sit
Assisted L Sit
In the supported L-Sit, the legs are extended with the heels resting on the ground. Compared to the regular L-Sit, where the legs are fully lifted off the ground, the supported version is ideal for beginners, as it requires less core strength while still preparing the upper body for the proper L-Sit. Another easier variation is the Tuck L-Sit, where the knees are drawn toward the chest.
Knee Raises on parallel bars
Knee raises primarily train the abdominal muscles and hip flexors, similar to the L-Sit or leg raises. During the exercise, the knee is pulled up to the chest while keeping the upper body upright. This exercise can be performed while standing or hanging from a pull-up bar.
Knee raises can be done with different equipment. In the parallel bars variation, the arms stabilize the body, which intensively engages the shoulder and core muscles.
L-Sit
The L-sit is a well-known exercise from gymnastics that is also very popular in calisthenics. It requires strong abdominal muscles, some flexibility in the back of the legs, strength in the hip flexors, and stability in the shoulder girdle. Depending on the training equipment used for the L-sit, the exercise can be easier or more difficult.
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