L-Sit: Shoulders, Not Just Hips

The L-sit is often thought of as purely a hip flexor and compression exercise. But the shoulder position is equally important and often overlooked. Here's what the shoulders need to do and why.

In the L-sit, the arms bear the full body weight with elbows locked. The scapulae need to be actively depressed — pulled away from the ears — to keep the shoulders from elevating into an unhealthy hunched position.

If the shoulders elevate in an L-sit, the serratus anterior and lower trapezius are not adequately engaged. The weight is being supported passively by ligaments rather than actively by muscles. This is inefficient and potentially damaging over time.

The test: can you hold the L-sit with visibly depressed shoulders (a gap between your ears and your shoulder blades)? Film from the front to check. Many people's shoulders sit at their ears in the L-sit — this is the fault.

Fix: practice seated shoulder depression holds. Sit on the floor, place hands by your sides, and practice pressing the shoulder blades down and holding. Build 30-second holds before applying to the L-sit.