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Core · Intermediate

Dumbbell L Sit

L-sit performed with stable dumbbells as handles, combining straight-arm support, hip-flexor strength, and trunk compression.

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Dumbbell L Sit demonstration

Exercise overview

Training details

CoreShouldersTricepsHip Flexors

Equipment

Dumbbell

Sets × time

3 × 20 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Place two stable dumbbells parallel on the floor as handles and sit between them with your legs extended forward.
  2. 02Grip the handles firmly, depress your shoulders, and press downward to lift your hips from the floor.
  3. 03Brace your abdominals and raise or hold your straight legs until your torso and thighs form an L shape.
  4. 04Keep your elbows locked, chest lifted, and shoulders away from your ears throughout the hold.
  5. 05Maintain the position for the assigned time, then lower your hips and legs to the floor under control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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