L-Sit Hold for BJJ
The L-sit hold involves supporting your body weight on your hands with legs extended straight in front of you. This isometric exercise builds extraordinary hip flexor and lower abdominal strength. The compression strength developed is directly applicable to guard pulling and closed guard techniques.
✓ Step-by-Step Instructions
- 1 Sit between two parallettes, dip bars, or push-up handles.
- 2 Place hands on the supports next to your hips.
- 3 Press down and lift your body off the ground.
- 4 Extend your legs straight in front of you.
- 5 Hold the position with legs parallel to the floor.
- 6 Maintain straight legs and pointed toes.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the hip flexion strength and endurance for maintaining closed guard and pulling guard. The compression force generated in an L-sit directly transfers to the squeezing power of the closed guard.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Legs dropping below parallel
- ⚠ Shoulders shrugging up to ears
- ⚠ Rounding the back forward
- ⚠ Bending the knees
🔄 Variations
- → Tuck L-sit
- → Single-leg L-sit
- → Floor L-sit
- → Ring L-sit
Track Your L-Sit Hold Progress
Log your core training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the L-Sit Hold help my BJJ game? ▼
Builds the hip flexion strength and endurance for maintaining closed guard and pulling guard. The compression force generated in an L-sit directly transfers to the squeezing power of the closed guard.
What equipment do I need for the L-Sit Hold? ▼
You will need: parallettes or dip bars. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the L-Sit Hold? ▼
The L-Sit Hold is rated 4 out of 5 in difficulty. This is an advanced exercise. Build up to it progressively and ensure you have the prerequisite strength and mobility. A proper warm-up is required before performing this exercise.