Strength Training · Calisthenics · Gymnastics
Ring L-Sit
The Ring L-Sit is a straight-arm hold with your legs extended in front of you. It trains abdominal and hip-flexor strength while challenging your ability to support yourself on unstable rings.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Grip one ring in each hand beside your hips, with your feet on the floor.
- Press down into a straight-arm support with your knees tucked and feet off the floor.
- Extend your legs forward until your knees are straight and your heels are at hip height.
- Hold this L-shaped position with the rings close to your sides.
- Lower your feet to the floor under control.
Form cues
- Keep your shoulders away from your ears
- Squeeze your legs together
- Breathe steadily through the hold
Common mistakes
- Kicking into positionRaise your legs slowly enough that the rings do not swing.
- Leaning far backwardKeep your torso close to upright rather than reclining to lift your feet higher.
- Forcing the rings outwardStart with your palms facing inward instead of forcing a turned-out ring position.
Safety
Losing support on unstable rings can cause a fall or abruptly load your shoulders and elbows. Fatigue increases this risk, especially when the rings drift apart.
- Check the anchors, straps, and buckles before loading the rings.
- Set the rings low enough that you can return your feet to the floor immediately.
- Practice a stable straight-arm ring support before adding the leg hold.
- End the hold as soon as your elbows bend or your grip starts slipping.
Choose a supported tuck hold if you cannot stabilize the rings; get guidance from a physiotherapist first if weight-bearing causes shoulder, elbow, or wrist pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Rings
Sets and reps
- Sets
- 3–4
- Target
- 5–15 seconds
- Rest
- 1 min 30 sec
Use short, controlled holds rather than extending the time with sagging legs.