L-Sit

From a support on parallettes, dip bars, or the floor, lock the elbows, depress the scapulae (push the shoulders down away from the ears), and lift the straight legs to horizontal so the torso and legs form an "L." Hold while keeping the elbows straight, chest tall, and toes pointed. The triceps and shoulders maintain the straight-arm support while the rectus-abdominis and hip-flexors compress to hold the legs parallel; the quadriceps keep the knees locked.

This is the target hold of the l-sit-progression (reached via tuck and one-leg versions) and a building block for V-sits, handstand presses, and manna. Use parallettes to spare the wrists and give leg clearance. Trained as short, fresh holds, accumulating quality time.

• Straight locked arms, scapulae depressed, straight legs held horizontal in an "L."
• Support (triceps/shoulders) + compression (abs/hip flexors) + locked knees (quads).
• Parallettes/dip bars ease wrists and leg clearance.
• Target of the L-sit progression; builds toward V-sit and press skills.

• l-sit-progression — the ladder to this hold.
• hollow-body-hold — core builder for it.
• rectus-abdominis / triceps — prime movers.