L-Sit Progression

The L-sit is a static hold: supported on the hands (floor, parallettes, or dip bars) with the arms straight and locked, the legs are lifted and extended straight out front so the body forms an "L." It demands strong straight-arm support (locked elbows, depressed scapulae, working the triceps and shoulders) plus intense hip-flexor and ab compression (rectus-abdominis, hip-flexors) to hold the legs up and parallel.

Progression (decreasing leverage assistance):

1. Foot-supported / heels-down — hands down, push the body up but keep the heels on the floor.
2. Tuck L-sit — support the body fully on the hands with knees tucked to the chest.
3. One-leg L-sit — one leg extended, one tucked.
4. Full L-sit — both legs straight and parallel to the floor (or higher toward a V-sit).

Parallettes or dip bars make support and leg clearance easier than the floor. Trained as short, fresh holds; the hollow-body-hold and compression drills (seated leg lifts) build the needed core, and the hanging-leg-raise develops the same compression dynamically.

• Order: foot-supported → tuck → one-leg → full L-sit.
• Needs straight-arm support (locked elbows, depressed scapulae) + ab/hip-flexor compression.
• Parallettes/dip bars ease support and leg clearance vs the floor.
• Built with hollow holds, compression drills, and hanging leg raises; trained as short holds.

• l-sit — the full hold.
• hollow-body-hold — core builder.
• hanging-knee-raise / hanging-leg-raise — dynamic compression work.
• rectus-abdominis / hip-flexors / triceps — key muscles.