Skill Test

How to Test L-Sit Hold

Test your L-sit hold time on floor, parallettes, or bars.

Warm-Up First

Warm up before testing. This prepares your body and gives you a more accurate result.

  1. 15 minutes light movement
  2. 210-15 leg raises
  3. 320-30 seconds tucked L-sit
  4. 4Hip flexor activation drills
  5. 5Rest 1-2 minutes

How to Perform the Test

  • Get into L-sit position on your surface
  • Hold with legs straight and horizontal
  • Time your hold from stable position to failure
  • If you cannot hold straight legs, test tucked or one-leg

What Counts as a Good Rep

  • Hips off the ground
  • Legs straight (or note if tucked/one-leg)
  • Legs at least horizontal
  • Shoulders depressed, not shrugged

Recording Your Result

Record hold time and variation. Example: "Full L-sit - 15 seconds" or "Tucked - 25 seconds"

Safety Notes

  • •Wrist warm-up if doing floor L-sit

Other Skill Tests

Front Lever

Determine your front lever progression level and hold time.

Planche

Determine your planche progression level and hold time.

Muscle-Up

Test your muscle-up ability on bar or rings.

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