Technique
- Sit on the mat with your knees bent and your feet together on top of a Yoga block placed in front of you.
- Plant your palms flat on the mat beside your hips, fingers pointing forward.
- Draw your knees toward your chest and pull your torso close to your thighs into a tight tuck.
- Press into the floor with straight arms, depressing your shoulders to lift your hips and glutes off the mat while your feet stay on the block.
- Hold at the top with your knees drawn tight to your chest, then lower with control and repeat.
Form tips
- Keep your arms straight and push the floor away, depressing your shoulders ( Shoulder depression).
- Pull your knees tight to your chest to keep the compression active throughout the lift.
Muscles
Strength
Primary
- Back
- Serratus anterior
- Chest
- Pelvis
- Quadriceps
- Abs
- Obliques
Secondary
- Hip adductors
- Triceps
- Forearms
Individual muscles
Individual muscles
- Lower trapezius
- Serratus anterior
- Latissimus dorsi
- Pectoralis minor
- Iliacus
- Rectus femoris
- Psoas major
- Rectus abdominis
- External oblique
- Internal oblique
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
Equipment
Appears in
Calisthenics skills
Joint movements
Progressions
Tuck l-sit lift
Novice
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