Ring Straddle L Sit

Muscles worked

Setup

1. Adjust the rings to a height that allows for full arm extension without your feet touching the floor.
2. Grip the rings with a neutral grip (palms facing each other) and jump into a support hold with elbows fully locked.
3. Depress your scapula by pushing your shoulders down away from your ears and turn the rings slightly outward (Rings Turned Out).
4. Engage your core and maintain a vertical torso with your legs hanging straight down to start.

How to do it

1. Inhale to create core tension, then exhale as you lift your legs out to the sides into a wide straddle position.
2. Raise your legs until they are at least parallel to the floor, keeping your knees completely locked and toes pointed.
3. Maintain the hold by squeezing your quads and pushing down hard through the rings to keep your hips high.
4. Hold for the target duration, taking short, controlled breaths while maintaining maximum tension throughout the body.

Form checklist

• Keep elbows completely locked out; do not allow them to bend.
• Ensure shoulders remain depressed and do not shrug toward the ears.
• Maintain a wide straddle with legs perfectly straight.
• Keep the rings close to your hips to prevent them from drifting outward.
• Avoid leaning too far backward; try to keep the torso as upright as possible.

Pro tips

• Think about 'pushing the floor away' through the rings to maximize shoulder depression and create more room for your legs.
• Actively squeeze your glutes and quads to use reciprocal inhibition, which helps the hip flexors pull the legs higher.
• Lean your upper body slightly forward as your legs rise to find the center of gravity over the rings.

Make it harder

• Slowly transition from a straddle position to a closed L-sit (legs together) and back to increase time under tension.
• Perform small vertical pulses with the legs while maintaining the straddle height to build dynamic compression strength.

Frequently asked

What muscles does the ring straddle l sit work?

The ring straddle l sit primarily targets the abs, deltoids, obliques, and pectorals, and also works the erector spinae, glutes, hip flexors, and serratus anterior as secondary muscles.

What equipment do you need for the ring straddle l sit?

The ring straddle l sit requires no equipment — just your body weight.

Is the ring straddle l sit good for beginners?

The ring straddle l sit is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Bosu Ball Plank HoldIntermediate · abs, deltoids, obliques, and pectorals
• Explosive Dynamic PlankIntermediate · abs, deltoids, obliques, and pectorals
• Knee Tap Sky ReachIntermediate · abs, calves, deltoids, obliques, and pectorals