Ring L-Sit

A static L-sit performed in the support position on gymnastic rings: the arms are locked, the body is held off the floor and the legs reach straight forward. The unstable rings make it a demanding test of core, shoulder and arm strength.

How to do it

1. Set the rings at about hip height and grip them with the arms straight beside the body.
2. Press down on the rings and lift the body into the support position, with the shoulders pushed down and away from the ears.
3. Turn the rings out slightly, brace the abdominals and raise the straight legs until they are parallel to the floor.
4. Hold the position, keeping the rings steady and the knees locked.
5. Lower the legs, then the body, under control.

Tips

• Keep the arms locked and the shoulders pushed down; do not sag between the rings.
• Build up from tucked holds, and from parallettes or a dip station, before moving to rings.
• Point the toes and squeeze the legs together.

Muscles

Primary: Hip flexors, Abs

Secondary: Front deltoid, Lats, Quadriceps, Triceps