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Parallette Single-Leg L-Sit

AdvancedStrengthTier T3

Support the body on straight arms between two parallettes. Extend one leg forward in an L line with the other leg bent under, then alternate.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set the parallettes shoulder-width and grip them with straight arms to support the bodyweight.
  • Hold the body suspended between the rails before extending one leg.
  1. She hangs supported between the parallettes: both arms locked straight under her shoulders, her body off the floor, her legs gathered bent beneath her.

    Step 1 of 5

    Grip the parallettes and take the straight-arm support with the legs gathered under.

  2. She holds the support with her right leg extended straight forward at hip height in the L line, her left leg still bent beneath her; her arms stay locked.

    Step 2 of 5

    Extend the right leg forward into the L line, the left leg bent under.

  3. She has drawn both legs back beneath her into the gathered support: arms still locked, body suspended, both knees bent under - the mid-point of the switch.

    Step 3 of 5

    Gather both legs under to switch sides.

  4. She holds the support with her left leg extended straight forward at hip height in the L line, her right leg now bent beneath her - the alternated side; her arms stay locked.

    Step 4 of 5

    Extend the left leg forward into the L line, the right leg bent under.

  5. She hangs supported between the parallettes: both arms locked straight under her shoulders, her body off the floor, her legs gathered bent beneath her.

    Step 5 of 5

    Grip the parallettes and take the straight-arm support with the legs gathered under.

Safety Information

Extend one leg forward in the L line with the other bent, hold, then switch legs. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. A supported L-sit loads the shoulders and the abdominal wall; keep the support arms locked and the hold short. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.