Abs & core
L-sit to Single Leg Drops
Your legs start straight up in an L, then you lower one leg at a time toward the floor and bring it back up. It works your lower abs and tests how well you can keep your hips and lower back still.
- Works
- Core, hip flexors
- Equipment
- A mat, plus a light dumbbell if you want more
- Load
- Bodyweight or light
How to do it
- 1Lie on your back with your legs straight up over your hips, so your body makes an L. Reach your arms straight up over your chest or rest them by your sides.
- 2Press your lower back into the mat and brace your abs.
- 3Slowly lower one straight leg toward the floor until it hovers just above the mat, while the other leg stays up.
- 4Bring it back up to meet the other leg, then lower the other side. Keep alternating.
Cues
- Lower back stays pressed down.
- Take 2 seconds on the way down.
- The top leg doesn't move.
Common mistakes
- Lower back arching as the leg drops. Stop the leg higher, where your back can stay flat. The range will come.
- Dropping the leg fast. Lower it with control and stop just above the floor, no bouncing.
- Top leg drifting down. Keep the top leg pointed at the ceiling while the other one moves.
Easier
Bend the lowering knee, or only lower the leg halfway.
Harder
Hold one light dumbbell over your chest with straight arms, or keep your head and shoulders lifted off the mat for the whole set.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Are single leg drops easier than leg lowers?
Usually, yes. Lowering one leg at a time gives your abs less weight to control than both legs together. That makes them a good step toward full leg lowers.
