The bent knee L-sit is a core and hip flexor exercise that builds core strength, stability, and shoulder endurance. It can be performed using a pull up bar as in our video example, arm slings or paral
Bent Knee L Sit
Muscle Groups Involved
- Abs/Core - Primary
- Hip Flexor - Primary
Category
Bodyweight
Highlights
- Keep your upper body tight to minimize sway or swinging.
- Push armpits towards your hips to help lock in shoulders.
- Make sure to pull your pelvis forwards to engage your abs, not just hip flexors.
- Raise knees up higher over time as strength improves.
Description
The bent knee L-sit is a core and hip flexor exercise that builds core strength, stability, and shoulder endurance. It can be performed using a pull up bar as in our video example, arm slings or parallel bars. To Perform the Bent Knee L-Sit start in your chosen position, using arm slings, positioned on parallel bars or hanging from a pull up bar with arms bent to 90 degrees. Start the movement by bracing your abdominals and core musculature and bringing your hips forwards. Once your core is “locked in” bring your knees towards your chest. Redouble your abdominal bracing as you bring your knees up high, attempting to touch your chest. Pause briefly at the top and lower your legs back to the starting position. Repeat for the desired number of repetitions without a break.
Common Mistakes
Do not swing. Do not hyperextend your back during the movement. Do not roun
Sign in to see all the informationDo not swing. Do not hyperextend your back during the movement. Do not round your back or throw your head forward to cheat. Do not throw your legs up, raise them with control. Do not let your legs fall back to the ground. Instead lower them intentionally and with control.
Pro Tips
Slowly straightening your knees over time can help bridge the gap between b
Sign in to see all the informationSlowly straightening your knees over time can help bridge the gap between bent knee raises and performing full L sits.
Purpose
The Bent Knee L-Sit exercise is excellent for developing the lower abdomina
Sign in to see all the informationThe Bent Knee L-Sit exercise is excellent for developing the lower abdominals, serratus anterior and the hip flexors.
Form
Your hips should not rock back too far when performing the Bent Knee L Sit
Sign in to see all the informationYour hips should not rock back too far when performing the Bent Knee L Sit properly. Be sure to keep your hips locked underneath you as much as possible throughout the exercise to keep the focus on your core so you are not just shifting your weight forward.
Additional Names
Bent Leg L Sit, L Sit Knees Bent