The L-sit single leg raise is a challenging exercise that offers several functional fitness benefits. Here are some of the key benefits:
- Improved core strength: The L-sit single leg raise is a highly effective exercise for building core strength, especially in the lower abs and hip flexors.
- Better posture: Strong core muscles can help to improve your overall posture and alignment. By strengthening the muscles that support your spine, you’ll be better able to maintain good posture throughout the day, which can help to reduce the risk of back pain and other posture-related issues.
- Enhanced body control: The L-sit single leg raise requires a high level of body control and stability, which can translate to improved body awareness and coordination in other areas of your life. This can be especially beneficial for athletes or anyone who wants to improve their overall physical performance.
Here are the steps to perform this exercise:
- Start by sitting on the floor with your legs straight out in front of you and your hands on the ground beside your hips. Your fingers should be pointing forward, and your palms should be flat on the ground.
- Lift your body off the ground by pressing down through your hands and engaging your core. If you are strong enough, you can push yourself up until your bottom is off the ground and your weight is solely resting on your palms and the heels of your feet. If this is too hard, you can keep your lower limbs supported by the floor. However, your legs should be straight, and both your core and leg muscles should be engaged.
- Once you are in the L-sit position, lift one leg off the ground, keeping it straight and parallel to the floor. Then slowly lower the leg back down to the starting position and repeat on the other side.
- Keep your core engaged throughout the exercise and try to maintain the L-sit position as you lift and lower your legs.
Aim to perform 2-3 sets of 5-10 repetitions on each leg.