About this exercise
An advanced isometric bodyweight skill in which you press yourself off a chair seat, holding your legs parallel to the floor in an L-shape. It demands exceptional core, hip flexor, and triceps strength, as well as body awareness.
Chair L-Sit
Step by step instructions, muscle activation and variants for the Chair L-Sit.
HardAbsCore
How to Perform
- Sit on the edge of a sturdy chair with hands placed firmly on the seat beside your hips
- Press through your palms to lift your entire body off the seat, straightening your arms
- Extend your legs out in front of you so they are parallel to the floor, forming an L-shape with your torso
- Keep your feet together, toes pointed, and spine upright throughout the hold
- Hold the position for the target duration while breathing steadily
- Lower yourself back to the seat in a controlled manner to complete the rep
Muscle Activation
Primary
AbsCore
Secondary
TricepsQuadricepsFront shoulders
About the Chair L-Sit
The Chair L-Sit is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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