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Core ยท Anti-extension

L-Sit

An isolation anti-extension exercise for the abs and hip flexors, done with a dip station. It also works the triceps.

Dip station Isolation Time Also called: l sit hold

Muscles worked

Primary

Abs and Hip flexors

Do most of the work.

Secondary

Triceps

Help during each rep.

  • AbsFront of the trunkPrimary
  • Hip flexorsFront of the hipsPrimary
  • TricepsBack of the upper armSecondary

How to do it

  1. Set up on the station. Take the handles with straight arms and the shoulders down.
  2. Hands on the floor, parallettes or dip bars beside the hips, arms straight.
  3. Push the shoulders down away from the ears and lift the legs out in front, as close to level with the hips as you can.
  4. Hold with the trunk braced; tuck the knees in if straight legs are too hard for now.
  5. Hold for time. Stop the set when your position starts to slip, not when you are completely spent.

Common mistakes

  • Shoulders shrugging up. Push down through the hands so the shoulders stay away from the ears.
  • Straight legs before you are ready. Use the tucked version until you can hold the legs straight.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.