One-leg L-sit

An L-sit with one leg straight out in front and the other knee tucked — the bridge between the tuck L-sit and the full L-sit for the abs and hip flexors.

How to do it

1. 01Get into a tuck L-sit: arms locked beside your hips, fingers toward your feet, shoulders pulled down.
2. 02Extend one leg straight out in front, close to parallel to the floor, with your thigh tight and toes pointed; keep the other knee tucked.
3. 03Keep pushing the floor away and bracing your abs so your hips do not sink between your hands.
4. 04Breathe in short, steady breaths; finish one side, then switch to extending the other leg.

Common mistakes

• Bent knee on the straight leg — squeeze your thigh to lock it, even if the leg sits a little lower.
• Hips sinking and shoulders shrugging — push the floor away and pull your shoulders down.
• Always favoring one side — hold each leg for the same time.

In the L-sit progression

1. 1Foot-supported L-sit
2. 2Tuck L-sit
3. 3One-leg L-sit
4. 4L-sit

Standard to move on: 3 sets × 15s, two sessions in a row.