L-sit progression
An advanced gymnastic hold where the body forms an L-shape — legs extended parallel to the floor while supported on the hands. The L-sit builds tremendous core and hip flexor strength.
Hip FlexorsAbsTricepsLower TrapsChest
How to Perform
- Sit on the floor and place your hands beside your hips, fingers pointing forward.
- Engage your core and press into your hands to lift your hips off the floor (tuck L-sit).
- Tuck your knees toward your chest to start — this is the tuck progression.
- Work toward extending one leg at a time, then both, until fully horizontal.
- Hold for the target duration while breathing steadily.
Common Mistakes
- Insufficient shoulder depression — you must actively push down to elevate the hips.
- Bending elbows, which reduces the structural support.
- Not engaging the core fully, causing the hips to sag.
Variants
L-sit progression (tuck)
The beginner variation with knees tucked toward the chest rather than legs extended.