L-sit

About this skill

Prerequisites

• 20 s hollow hold
• 15 s floor tuck L-sit

Progression ladder

• 1

  Hollow hold

  3×20–30 s

  Lower back down, arms by sides.

  Focus: Core brace

• 2

  Floor tuck L-sit

  3×15–20 s

  Knees tucked, arms straight.

  Focus: Compression

• 3

  Single-leg L-sit

  3×10 s / leg

  One leg extended.

  Focus: Asymmetric strength

• 4

  Parallettes L-sit

  3×10–15 s

  Full L on bars.

  Focus: Static hold

• 5

  L-sit lift

  3×5

  Lift from seated into L.

  Focus: Dynamic strength