The L-seat, unique bodyweight exercises difficulty rating for one rep – 6 out of 10.
Average time taken to master, 2 months.
This is a simple but effective static hold that will benefit anyone wanting to build good core and triceps strength. Although it is not a particularly difficult skill it is still well worth making sure you can do this exercise as in my experience all static holds build great strength very quickly. With that being the case its inclusion to any training routine can only be beneficial.
Because this is a simple static hold the only requirement needed to execute it, is good core and triceps strength so try to work on this as much as possible. The triceps press up and dips are two great exercises to develop the arms and the best ab exercise you can do to master this skill is the hanging leg tuck. See the hanging leg raise guide for help with the leg tuck.
Once you are proficient at dips, triceps press ups and the leg tuck it is time to start practicing the L-seat proper. To begin sit on the floor with your legs straight and your hands close to your body so that they are right next to your glutes.
From there you need to tense the muscles of your legs so that they are locked, push up with your arms and tense your abs all in one coordinated movement and then simply hold the L-seat position for as long as is comfortable.
If you find you can not lift of the floor and hold the position in good form you can perform the exercise with your knees bent in the tucked position to build up your strength. Once you can hold the tuck comfortably try with one leg bent and the other one straight and then swap over so that both legs are exercised equally.
If you find it difficult try using paralletes (Gymnastic equipment) or press up stands as both these make the exercise a lot easier because of the change of grip and extra height they provide.
You may also find holding the position on your fingers a lot easier provided they are strong enough to support your weight.
Static holds similar to this exercise are a great way to build strength fast. Try incorporating similar holds in the dragon flag and full hanging leg raise to build amazing ab power.
Once you have mastered this exercise try the much harder v seat.
See the ab wheel rollout to compliment the L-seat