L-Sit
The L-sit is a fundamental compression hold that builds hip flexor strength, core stability, and scapular control. It serves as the foundation for advanced holds like the V-sit and Manna.
Primary Muscles Worked
Primary leg elevation
Core compression and stabilization
Knee extension - keeping legs straight
Arm lockout and body elevation
Scapular depression and protraction
How to Perform the L-Sit
- 1Place hands on parallettes, floor, or dip bars at your sides
- 2Lock out arms completely with shoulders depressed (push down away from ears)
- 3Engage core and lift your body off the ground
- 4Raise legs to horizontal with knees fully locked
- 5Point toes and maintain the L position
- 6Hold while breathing steadily, keeping shoulders down
Common Mistakes to Avoid
Bent Knees
Allowing knees to bend due to tight hamstrings or weak quads. Work on flexibility and leg strength separately.
Shoulders Shrugged
Elevating shoulders toward ears instead of pressing down. This makes the hold much harder and limits longevity.
Rounded Lower Back
Slouching the lower back instead of maintaining neutral spine. This indicates weak core compression.
Legs Below Horizontal
Failing to raise legs to 90 degrees. Build hip flexor strength with compression work.
Progressions & Variations
Tuck L-Sit
Knees bent, feet off floor
One-Leg L-Sit
One leg extended, one tucked
Advanced Tuck L-Sit
Knees bent but legs compressed to chest
Full L-Sit
Legs straight and horizontal
V-Sit
Legs raised above horizontal
Manna
Ultimate compression skill
Skill Transfer
The L-sit builds compression strength that transfers to these skills:
Where This Exercise Fits in Training
L-sits are typically used in:
- Skill work sessions - As a primary compression skill
- Core training - Integrated with other holds
- Strength testing - L-sit time is a core benchmark