> ## 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.

# Feet-support tuck l-sit lift

> Novice · Dynamic · Bilateral. Strength

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Also known as: Seated tuck L-sit press with foot support.

| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Léa |
| **Video length** | 17 s |

## Technique

1. Sit on the mat with your knees bent and your feet together on top of a Yoga block placed in front of you.
2. Plant your palms flat on the mat beside your hips, fingers pointing forward.
3. Draw your knees toward your chest and pull your torso close to your thighs into a tight tuck.
4. 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.
5. 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

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365.02,171.93 372.75,184.35 373.77,186.51 373.61,186.16 373.55,188.16 373.26,191.10 373.18,198.35 373.27,200.77 373.44,202.57 373.67,203.85 374.01,204.83 374.30,205.13 374.64,205.14 374.89,204.88 374.98,204.40 374.95,203.93 374.67,202.55 374.49,201.20 374.39,199.84 374.37,198.10 374.64,189.00 374.81,186.80 375.11,184.48 376.35,190.91 376.96,194.52 377.28,197.56 377.44,201.54 377.58,203.23 377.76,204.36 378.26,206.67 378.43,208.30 378.59,208.85 378.87,209.26 379.23,209.42 379.42,209.40 379.56,209.30 379.72,208.94 379.69,208.61 379.37,207.67 379.21,206.83 378.97,202.73 378.79,200.63 377.44,189.50 376.81,185.26 378.58,189.35 380.14,193.43 383.65,203.41 385.02,207.94 385.49,208.84 385.73,209.02 386.01,209.04 386.21,208.90 386.31,208.65 386.29,207.67 385.83,205.67 385.11,203.29 382.85,197.43 380.34,190.51 376.74,181.65 377.67,182.63 378.82,184.01 379.63,185.09 380.59,186.55 386.43,196.83 388.96,201.65 389.66,202.79 390.38,203.68 390.81,203.95 391.09,203.93 391.31,203.75 391.42,203.45 391.38,203.13 391.18,202.75 390.25,201.71 389.79,200.97 388.01,197.24 384.87,191.80 381.94,186.04 381.04,184.42 379.54,182.11 376.76,178.60 377.61,179.07 378.70,179.81 381.42,182.19 382.28,182.77 383.66,183.49 385.59,184.27 391.56,186.23 392.50,186.65 394.68,187.81 394.90,187.84 395.06,187.75 395.16,187.58 395.15,187.36 394.99,187.10 394.70,186.87 393.58,186.22 392.51,185.68 391.15,185.14 386.97,183.78 385.68,183.22 384.45,182.57 383.27,181.82 381.62,180.53 380.60,179.57 379.25,178.04 378.45,176.94 377.75,175.79 377.14,174.59 376.71,173.53 376.17,171.92 375.07,168.07 374.54,166.48 373.50,163.88 372.53,161.86 371.95,158.88 371.57,157.33ZM361.78,142.22 361.73,142.32 361.78,142.20ZM362.71,141.62 362.42,141.31 362.03,140.90Z" 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><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Triceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Forearms</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
  * Triceps brachii (long head)
  * Triceps brachii (medial head)
  * Triceps brachii (lateral head)
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/yoga-block" 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/q026.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=4ec82ac10f79601318ec6cc477579ede" alt="Yoga block" noZoom className="m-0 w-full h-full object-contain" width="176" height="138" data-path="images/equipment/q026.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Yoga block</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/triceps" 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">Triceps</a><a href="/collections/strength/forearms" 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">Forearms</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="Tuck l-sit lift" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e1bl.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=a7ad588ccb390bd9b500facd32b4b7e0" href="/exercises/tuck-l-sit-lift-e1bl" width="320" height="320" data-path="images/exercises/e1bl.jpg">Novice</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Blocks jump through backward" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e19o.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=417516646a4692a552446f8521104bf8" href="/exercises/blocks-jump-through-backward-e19o" width="320" height="320" data-path="images/exercises/e19o.jpg">Novice</Card>
    <Card title="Blocks jump through forward" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e19l.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=dd817aa31418d1a1a04490cb45a50079" href="/exercises/blocks-jump-through-forward-e19l" width="320" height="320" data-path="images/exercises/e19l.jpg">Novice</Card>
    <Card title="Blocks jump through and back" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/w020.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=49ec2a389c758b0ea0bf0a95ea5f5d34" href="/exercises/blocks-jump-through-and-back-w020" width="320" height="320" data-path="images/exercises/w020.jpg">Novice</Card>
    <Card title="Elevated plank knee-to-tricep taps" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e1bi.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=7612a8f58fdd97cb4e4cad8c791a5626" href="/exercises/elevated-plank-knee-to-tricep-taps-e1bi" width="320" height="320" data-path="images/exercises/e1bi.jpg">Novice</Card>
    <Card title="Elevating active core compression" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e1ba.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=a9bf81986d5e6e03f7862609bcd0e5a0" href="/exercises/elevating-active-core-compression-e1ba" width="320" height="320" data-path="images/exercises/e1ba.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/feet-support-tuck-l-sit-lift-e1bk). 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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