> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Decline L-sit

> Novice · Static · Bilateral. Strength

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Also known as: Straight leg hold.

| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 15 s |

## Technique

1. Grab the support with straight arms, placing all your weight on your hands.
2. Brace your core, lift the knees up and then straighten out your legs.
3. Your legs will dip down but make sure that your heels are not resting on the ground.

## Form tips

* Keep your shoulders pushed down ( Shoulder depression) and forward ( Shoulder protraction).

## Muscles

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          <path d="M103.21,178.07 104.05,180.39 104.48,182.09 104.80,184.13 104.99,186.20 105.09,188.97 105.13,192.41 105.03,203.88 105.18,205.58 105.55,206.96 105.83,205.60 106.52,203.00 107.38,200.45 108.38,197.94 109.47,195.47 113.73,186.39 121.61,169.29 125.45,160.72 123.41,161.91 122.03,162.98 120.77,164.36 118.50,167.36 117.69,168.32 116.70,169.33 115.64,170.26 111.70,173.29 108.61,175.87 107.26,176.82 106.30,177.33 105.38,177.69 104.30,177.94ZM99.14,206.14 99.33,205.02 99.41,203.59 99.31,191.26 99.38,187.58 99.50,185.51 99.72,183.45 100.11,181.42 100.60,179.68 101.22,178.10 99.65,177.94 98.15,177.54 96.68,176.82 95.34,175.87 92.80,173.73 88.86,170.70 87.25,169.33 85.84,167.85 83.57,164.85 82.35,163.42 81.44,162.57 80.84,162.12 79.13,161.08 82.82,169.29 90.70,186.39 94.97,195.47 96.06,197.94 97.05,200.45 97.91,203.00 98.61,205.60 98.89,206.96ZM309.00,242.14 309.46,240.14 309.67,238.10 309.67,236.23 309.42,232.50 309.37,230.68 309.39,228.86 309.56,226.14 310.12,221.62 311.46,213.77 311.97,210.27 312.56,204.99 312.82,201.46 312.97,197.92 312.99,196.16 312.98,194.39 312.89,191.23 312.69,188.08 312.65,187.54 311.71,187.02 310.94,187.96 309.88,188.96 310.22,192.43 310.44,196.95 310.42,201.47 310.26,204.49 309.99,207.49 309.60,210.48 308.33,217.78 307.87,220.92 307.55,224.64 307.55,227.89 307.74,230.31 307.95,231.92 308.65,235.65 308.82,237.11 308.80,238.59 308.66,239.50 308.32,240.68 307.77,241.84 308.45,243.70ZM317.30,199.69 317.64,204.99 318.23,210.27 318.74,213.77 320.09,221.62 320.65,226.14 320.81,228.86 320.84,230.68 320.78,232.50 320.52,236.70 320.53,238.10 320.61,239.12 320.75,240.14 321.07,241.65 321.76,243.70 322.43,241.84 321.89,240.68 321.54,239.50 321.40,238.59 321.39,237.11 321.55,235.65 322.25,231.92 322.55,229.51 322.68,227.08 322.62,223.83 322.46,221.97 322.20,219.87 320.77,211.53 320.40,208.99 319.95,204.49 319.79,201.47 319.76,196.95 319.99,192.43 320.32,188.96 319.26,187.96 318.50,187.02 317.56,187.54 317.35,190.44 317.24,193.60 317.22,196.16ZM92.63,241.12 93.06,243.16 93.47,243.91 93.64,244.81 93.55,245.85 93.19,246.96 93.26,249.47 93.94,249.17 94.57,248.77 95.13,248.27 95.60,247.70 96.14,246.75 96.89,244.97 97.86,243.11 98.22,242.20 98.48,240.74 98.59,237.84 98.90,234.45 98.85,232.64 98.66,231.18 98.15,233.63 97.51,235.94 96.92,237.64 96.04,239.61 95.36,240.62 94.91,241.03 94.49,241.27 94.00,241.41 93.60,241.43 93.07,241.33ZM111.37,243.16 111.80,241.12 111.36,241.33 110.84,241.43 110.43,241.41 109.94,241.27 109.52,241.03 109.07,240.62 108.40,239.61 107.51,237.64 106.92,235.94 106.29,233.63 105.78,231.18 105.58,232.64 105.54,234.45 105.84,237.84 105.96,240.74 106.21,242.20 106.57,243.11 107.55,244.97 108.30,246.75 108.83,247.70 109.31,248.27 109.86,248.77 110.49,249.17 111.17,249.47 111.24,246.96 110.88,245.85 110.79,244.81 110.96,243.91Z" fillOpacity="0.4" />
        </g>
      </svg>
    </div>
  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Back</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Serratus anterior</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Chest</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Pelvis</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Quadriceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Abs</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Obliques</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Hip adductors</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Lower trapezius
  * Serratus anterior
  * Latissimus dorsi
  * Pectoralis minor
  * Iliacus
  * Rectus femoris
  * Psoas major
  * Rectus abdominis
  * External oblique
  * Internal oblique
  * Vastus medialis
  * Vastus intermedius
  * Vastus lateralis
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/dip-station" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00l.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=3b2f9c48fe4b730aacf3d82a5e4d7f95" alt="Dip station" noZoom className="m-0 w-full h-full object-contain" width="294" height="204" data-path="images/equipment/q00l.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Dip station</span></a><a href="/collections/equipment/parallel-bars" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00z.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=fd11f22bf66db76205a3d0e234abf7e5" alt="Parallel bars" noZoom className="m-0 w-full h-full object-contain" width="314" height="229" data-path="images/equipment/q00z.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Parallel bars</span></a><a href="/collections/equipment/plyo-box" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q008.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=c2787f9d0343a39149dc49d414125f3a" alt="Plyo Box" noZoom className="m-0 w-full h-full object-contain" width="218" height="206" data-path="images/equipment/q008.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Plyo Box</span></a><a href="/collections/equipment/chair" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q017.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=c62bac70587bc5c9a336661c9639ec6a" alt="Chair" noZoom className="m-0 w-full h-full object-contain" width="170" height="257" data-path="images/equipment/q017.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Chair</span></a><a href="/collections/equipment/bench" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01w.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=23897c5e0e743d62364a292c01773ba4" alt="Bench" noZoom className="m-0 w-full h-full object-contain" width="480" height="303" data-path="images/equipment/q01w.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Bench</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/back" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back</a><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/abs" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Abs</a><a href="/collections/strength/obliques" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Obliques</a><a href="/collections/strength/pelvis" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Pelvis</a><a href="/collections/strength/quadriceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Quadriceps</a><a href="/collections/strength/hip-adductors" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Hip adductors</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="medal" size={16} /> Calisthenics skills</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/calisthenics-skills/l-sit-and-v-sit" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">L-sit & V-sit</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Trunk</span><a href="/collections/joint-movements/trunk-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-depression" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />depression</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Hip</span><a href="/collections/joint-movements/hip-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="L-sit" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e06a.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=2d41319f314108c37613a6a3abf0b345" href="/exercises/l-sit-e06a" width="320" height="320" data-path="images/exercises/e06a.jpg">Intermediate</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Chair l-sit" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e02h.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=a77b9108affe2fd7b7e9566fadd15aa8" href="/exercises/chair-l-sit-e02h" width="320" height="320" data-path="images/exercises/e02h.jpg">Novice</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Parallettes L-sit" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e12s.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=d080a47670cce7858c30911f1c257142" href="/exercises/parallettes-l-sit-e12s" width="320" height="320" data-path="images/exercises/e12s.jpg">Novice</Card>
    <Card title="Rings l-sit" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e02l.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=c8d31d0977d56ff2972ae19e8405eff6" href="/exercises/rings-l-sit-e02l" width="320" height="320" data-path="images/exercises/e02l.jpg">Intermediate</Card>
    <Card title="L-sit active hang" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e06b.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=64149c9e4f19abb283d45ac1adf89de3" href="/exercises/l-sit-active-hang-e06b" width="320" height="320" data-path="images/exercises/e06b.jpg">Novice</Card>
    <Card title="Crossed legs L-sit" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e19i.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=293b2b02bad786afca66be650ebd4599" href="/exercises/crossed-legs-l-sit-e19i" width="320" height="320" data-path="images/exercises/e19i.jpg">Novice</Card>
    <Card title="Parallettes straddle L-sit" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e12u.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=c09ec832964adac4b25fee7edd20c1d3" href="/exercises/parallettes-straddle-l-sit-e12u" width="320" height="320" data-path="images/exercises/e12u.jpg">Intermediate</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/decline-l-sit-e0s2). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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