> ## 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.

# L-sit

> Intermediate · Static · Bilateral. Strength

<video controls playsInline preload="none" poster="/images/exercises/e06a.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe06a%2Fe06a-264.mp4?alt=media&token=669cc014-838f-4691-b17c-20bbb58ec224" className="w-full aspect-square rounded-xl" />

Also known as: L-Hold.

| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 8 s |

## Technique

1. Push your shoulders down (depression): do not let them elevate towards your ears.
2. The legs should be fully extended and parallel to the ground.
3. Doing this exercise with parallettes will make it easier thanks to the extra clearance; aim to eventually be able to do it on the ground, with only the hands touching the ground.

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

  <div className="max-w-md mx-auto my-4">
    <div className="relative w-full">
      <img src="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/muscle-map/body.svg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=f51e7c4f06c31ba86e1b6bbd192d6d4d" alt="" noZoom className="block w-full m-0" width="1538" height="1340" data-path="images/muscle-map/body.svg" />

      <svg viewBox="0 0 406.99026 354.43411" className="absolute inset-0 w-full h-full" role="img" aria-label="Strength muscle map">
        <g fill="#c8102e" stroke="#7f1d1d" strokeWidth="0.15">
          <path d="M297.26,104.97 298.07,104.97 298.60,104.86 298.49,104.89 298.02,106.78 297.45,108.63 295.86,108.78 293.47,108.85 291.88,108.78 290.30,108.60 288.75,108.27 287.25,107.79 286.08,107.27 284.80,106.52 283.99,105.94 283.81,111.26 283.57,115.66 283.93,119.60 284.13,125.83 284.28,128.31 284.60,130.75 284.85,131.95 285.16,133.14 285.55,134.31 286.31,136.05 288.65,140.31 290.28,143.04 291.50,144.77 293.77,147.49 294.79,148.93 295.54,150.42 296.06,152.00 297.42,152.28 299.38,152.97 300.62,153.59 302.07,154.55 302.51,153.67 302.71,153.05 302.87,152.21 302.89,151.29 303.34,151.19 303.86,150.93 304.25,150.58 304.58,150.07 304.83,149.43 305.42,147.19 306.38,145.20 306.45,144.80 306.45,143.90 306.62,143.29 307.25,141.89 308.05,140.64 308.28,139.68 308.43,139.34 308.67,139.07 309.27,138.73 309.47,138.45 309.54,138.05 309.41,137.17 309.44,136.82 310.33,135.11 310.61,133.61 310.43,133.60 311.67,77.74 310.83,76.73 310.04,75.95 308.55,74.77 308.97,74.78 309.33,74.57 308.65,74.00 278.83,74.00 277.70,75.19 287.21,78.88 289.27,79.45 292.29,79.97 293.52,80.39 294.39,80.90 295.15,81.56 295.80,82.33 296.36,83.18 296.85,84.15 297.42,85.69 298.59,90.20 298.28,94.30 297.86,97.63 297.45,99.59 296.66,102.68 296.22,104.70 296.73,104.88ZM302.69,102.28 303.50,104.38 302.75,102.46ZM331.61,104.86 332.41,104.99 332.95,104.97 333.48,104.88 333.99,104.70 333.55,102.68 332.76,99.59 332.34,97.63 331.92,94.30 331.61,90.20 332.78,85.69 333.36,84.15 334.02,82.89 334.61,82.06 335.30,81.32 336.10,80.71 336.98,80.26 338.24,79.90 341.35,79.36 343.00,78.88 352.51,75.19 351.38,74.00 321.55,74.00 320.88,74.57 321.23,74.78 321.66,74.77 320.17,75.95 319.38,76.73 318.66,77.58 318.01,78.49 317.43,79.44 316.94,80.44 316.53,81.48 317.08,81.69 317.65,81.70 317.21,81.93 316.84,82.26 316.61,82.58 316.41,83.04 316.33,83.77 316.51,84.45 316.13,85.38 315.85,86.44 315.70,87.43 315.64,88.44 315.74,90.46 316.11,93.14 316.12,95.62 316.18,96.45 316.34,97.29 316.96,99.59 317.10,100.67 317.05,101.52 316.61,103.12 316.50,103.79 316.53,104.42 316.85,106.54 316.65,108.68 316.78,109.34 317.07,109.84 317.51,110.21 318.05,110.41 317.62,110.89 317.30,111.44 317.13,111.96 317.01,112.68 316.96,114.77 316.76,116.09 316.77,116.56 316.89,116.91 317.08,117.18 317.35,117.38 317.71,117.49 317.26,118.10 316.90,118.72 316.42,119.83 316.25,120.39 316.27,120.85 316.49,121.21 316.85,121.37 317.26,121.26 316.85,122.04 316.56,122.96 316.44,123.92 316.52,124.88 316.69,125.58 316.96,126.25 317.33,126.88 317.78,127.45 317.33,129.80 317.98,130.42 318.91,130.92 318.72,131.15 318.60,131.43 318.59,131.98 318.78,132.41 319.54,133.45 319.87,135.11 320.75,136.76 320.79,137.17 320.66,138.05 320.72,138.42 320.91,138.70 321.56,139.09 321.78,139.34 321.92,139.68 322.16,140.64 322.95,141.89 323.59,143.29 323.76,143.90 323.75,144.80 323.82,145.20 324.79,147.19 325.38,149.43 325.63,150.07 325.96,150.58 326.34,150.93 326.86,151.19 327.32,151.29 327.34,152.21 327.49,153.05 327.70,153.67 328.13,154.55 329.59,153.59 330.83,152.97 332.79,152.28 334.15,152.00 334.66,150.42 335.42,148.93 336.44,147.49 338.71,144.77 339.93,143.04 341.56,140.31 343.90,136.05 344.65,134.31 345.04,133.14 345.36,131.95 345.79,129.53 346.02,127.07 346.27,119.60 346.63,115.66 346.39,111.26 346.22,105.94 345.41,106.52 344.13,107.27 342.95,107.79 341.45,108.27 339.91,108.60 338.33,108.78 336.74,108.85 334.35,108.78 332.76,108.63 332.18,106.78 331.71,104.89ZM327.52,102.28 327.45,102.46 326.70,104.38Z" fillOpacity="0.9" />

          <path d="M65.82,104.06 69.49,117.35 83.74,117.35 83.63,114.36 83.47,112.31 80.86,111.68 79.07,111.06 78.21,110.68 76.56,109.79 75.79,109.27 74.36,108.05 73.09,106.57 71.78,104.51 70.89,102.76 68.64,97.75 66.64,98.36 66.60,98.54 66.33,100.02ZM120.97,112.31 120.69,117.35 134.94,117.35 138.62,104.06 138.10,100.02 137.80,98.36 135.79,97.75 133.54,102.76 132.42,104.94 131.63,106.18 131.05,106.96 130.41,107.70 129.38,108.69 127.87,109.79 127.07,110.26 125.37,111.06 123.58,111.68Z" fillOpacity="0.9" />

          <path d="M98.21,60.96 98.09,59.21 97.87,57.62 96.79,57.08 97.20,59.81 97.91,66.24 98.18,63.09ZM95.55,71.18 96.57,71.44 97.22,71.78 95.29,66.36ZM99.56,74.47 98.88,74.43 98.50,74.28 98.18,74.03 97.93,73.72 97.85,75.59 97.70,75.26 64.25,90.86 65.91,93.07 67.04,94.81 67.74,96.01 68.90,98.29 71.10,103.20 71.78,104.51 72.53,105.77 73.39,106.96 74.36,108.05 75.05,108.69 76.56,109.79 78.21,110.68 79.07,111.06 80.86,111.68 83.63,112.34 87.13,112.80 91.42,113.04 95.84,113.04 96.66,112.91 97.31,112.68 97.89,112.31 98.25,111.89 98.51,111.41 98.72,110.74 98.97,108.75 99.44,108.71 99.72,102.56 99.82,95.06 99.68,87.70 99.67,87.77 99.93,86.01 100.01,84.51 99.98,83.46 99.80,81.90 99.48,80.35 99.11,78.98 99.21,79.31 98.90,75.48 98.96,75.14 99.10,74.89 99.32,74.75 99.59,74.70ZM106.24,62.72 106.53,66.24 107.24,59.81 107.64,57.08 106.56,57.62 106.35,59.21 106.23,60.96ZM107.21,71.78 107.96,71.40 108.89,71.18 109.14,66.36ZM105.33,74.89 105.48,75.14 105.53,75.48 105.23,79.31 104.64,81.90 104.43,83.99 104.46,85.56 104.77,87.77 104.76,87.70 104.61,94.52 104.68,101.39 104.99,108.75 105.47,108.79 105.45,108.64 105.71,110.74 105.92,111.41 106.19,111.89 106.55,112.31 107.12,112.68 107.78,112.91 108.60,113.04 113.01,113.04 117.31,112.80 120.80,112.34 123.58,111.68 125.37,111.06 126.23,110.68 127.87,109.79 129.38,108.69 130.07,108.05 131.05,106.96 131.90,105.77 132.66,104.51 133.33,103.20 135.53,98.29 136.70,96.01 137.39,94.81 138.52,93.07 140.18,90.86 106.73,75.26 106.58,75.59 106.50,73.72 106.25,74.03 105.93,74.28 105.55,74.43 105.17,74.49 105.06,74.74Z" fillOpacity="0.9" />

          <path d="M134.88,161.73 136.11,157.99 136.32,156.89 136.34,156.06 136.15,154.93 135.19,152.15 134.76,150.44 134.63,150.96 134.37,151.51 134.07,151.93 133.60,152.41ZM69.47,151.33 68.29,154.93 68.12,155.77 68.09,156.34 68.15,157.17 68.40,158.26 69.55,161.73 70.78,152.78 69.99,152.05ZM125.45,160.72 122.11,168.19 114.22,185.35 109.47,195.47 108.38,197.94 107.38,200.45 106.52,203.00 106.15,204.29 105.70,206.19 105.38,207.95 105.06,210.31 104.82,212.69 104.49,218.17 106.15,213.98 107.29,211.53 108.53,209.13 109.71,207.07 111.27,204.55 117.01,195.94 119.66,191.64 121.65,187.95 122.58,186.07 124.29,182.25 125.08,180.30 126.50,176.36 127.73,172.35 128.60,169.03 129.18,166.43 129.90,162.50 130.45,158.54 130.74,155.55 129.95,157.10 129.33,157.96 128.82,158.50 127.95,159.22 127.00,159.85ZM74.15,159.86 74.75,163.81 75.25,166.43 75.84,169.03 76.70,172.35 77.93,176.36 78.62,178.34 80.14,182.25 80.97,184.17 82.78,187.95 83.75,189.81 85.85,193.44 88.24,197.18 93.17,204.55 95.47,208.34 96.75,210.72 97.92,213.16 98.99,215.64 99.94,218.17 99.75,214.51 99.44,210.90 99.15,208.54 98.73,206.19 98.28,204.29 97.50,201.72 96.57,199.19 95.52,196.70 83.32,170.38 79.13,161.08 76.94,159.85 75.70,158.99 74.61,157.96 74.16,157.36 73.80,156.75Z" fillOpacity="0.9" />

          <path d="M294.13,220.98 294.42,216.32 294.64,208.14 294.80,204.58 295.15,199.80 295.67,194.74 294.62,195.43 293.24,196.52 292.40,197.34 291.64,198.23 290.97,199.18 290.41,200.21 290.10,201.02 289.97,201.77 290.12,204.94 290.12,208.73 291.52,217.31 292.49,220.21 293.82,223.36 293.78,223.65 293.83,223.74ZM336.39,223.36 337.91,219.68 338.68,217.31 340.09,208.73 340.08,204.94 340.23,201.77 340.11,201.02 339.79,200.21 339.24,199.18 338.57,198.23 337.81,197.34 336.97,196.52 335.59,195.43 334.54,194.74 334.95,198.60 335.33,203.38 335.56,208.14 335.84,217.48 336.08,220.98 336.38,223.74 336.42,223.65ZM84.39,240.62 84.17,242.38 83.78,244.13 84.65,243.23 85.70,242.46 86.88,241.92 88.05,241.64 89.25,241.59 90.45,241.75 91.59,242.12 92.95,242.80 92.63,241.80 92.47,241.29 92.39,241.04 92.32,240.79 92.35,240.88 92.59,241.09 93.07,241.33 93.60,241.43 94.00,241.41 94.49,241.27 94.91,241.03 95.28,240.71 95.66,240.23 96.46,238.74 97.33,236.51 98.00,234.22 98.56,231.71 99.07,228.66 99.44,225.59 99.75,222.01 99.94,218.17 98.29,213.98 97.15,211.53 95.90,209.13 94.72,207.07 93.17,204.55 87.43,195.94 84.78,191.64 83.75,189.81 81.85,186.07 80.03,181.98 79.96,183.98 80.25,190.72 80.16,191.55 79.76,193.17 79.77,193.74 79.98,194.97 79.86,195.24 79.61,195.37 79.34,195.30 79.13,195.10 78.81,194.20 78.64,193.93 77.73,193.19 77.42,192.82 77.16,192.35 76.55,190.88 75.56,189.51 75.27,188.95 75.15,188.53 75.15,188.13 75.42,187.05 75.47,186.61 75.25,185.48 75.27,183.79 75.06,183.17 74.49,182.39 71.84,191.63 71.21,194.37 70.75,197.14 70.57,199.00 70.52,201.80 70.72,204.58 71.11,207.35 71.68,210.11 72.38,212.83 74.12,218.47 76.18,224.29 79.54,232.93 80.79,235.80 81.71,237.41 82.44,238.40 83.82,239.76 84.13,240.17 84.41,240.24 84.42,240.17ZM120.65,244.13 120.20,241.94 120.09,241.06 120.05,240.62 120.02,240.17 120.02,240.24 120.30,240.17 120.61,239.76 121.58,238.85 122.37,237.91 123.05,236.89 124.17,234.66 126.03,230.06 128.79,222.84 130.32,218.47 131.26,215.53 132.06,212.83 132.75,210.11 133.32,207.35 133.54,205.97 133.84,203.19 133.92,200.40 133.79,198.07 133.55,196.22 133.22,194.37 132.59,191.63 129.95,182.39 129.37,183.17 129.17,183.79 129.18,185.48 128.96,186.61 129.02,187.05 129.29,188.13 129.28,188.53 129.17,188.95 128.87,189.51 127.88,190.88 127.27,192.35 127.02,192.82 126.70,193.19 125.80,193.93 125.63,194.20 125.30,195.10 125.09,195.30 124.83,195.37 124.57,195.24 124.45,194.97 124.66,193.74 124.68,193.17 124.27,191.55 124.18,190.72 124.48,183.98 124.40,181.98 122.58,186.07 120.68,189.81 119.66,191.64 117.01,195.94 111.27,204.55 109.71,207.07 108.53,209.13 107.29,211.53 106.15,213.98 104.49,218.17 104.69,222.01 104.99,225.59 105.36,228.66 105.87,231.71 106.43,234.22 107.11,236.51 107.74,238.19 108.64,240.03 108.99,240.52 109.43,240.95 109.83,241.22 110.30,241.39 110.84,241.43 111.36,241.33 111.84,241.09 112.09,240.88 112.12,240.79 112.04,241.04 111.96,241.29 111.80,241.80 111.49,242.80 112.35,242.34 113.60,241.85 114.78,241.62 115.98,241.60 117.17,241.80 118.45,242.30 119.54,243.02Z" fillOpacity="0.9" />

          <path d="M98.97,108.75 98.69,110.88 98.51,111.41 98.25,111.89 97.99,112.21 97.55,112.55 97.06,112.79 96.52,112.94 95.01,113.06 89.70,112.98 86.27,112.72 83.47,112.31 83.63,114.36 83.86,119.81 84.62,126.73 84.78,130.18 84.76,132.07 84.63,134.89 83.88,144.57 83.84,146.55 83.89,148.52 84.19,151.34 85.50,158.55 84.79,158.78 84.06,158.93 83.31,159.00 82.59,158.98 81.86,158.88 80.80,158.61 79.12,157.90 78.24,157.40 76.99,156.54 75.81,155.59 74.68,154.57 72.98,152.89 71.70,151.51 69.29,148.58 69.18,149.22 69.15,150.02 69.32,150.96 69.67,151.66 70.23,152.30 71.81,153.61 72.49,154.33 72.99,155.13 73.99,157.10 74.38,157.67 74.86,158.23 75.41,158.75 76.31,159.43 77.27,160.04 80.22,161.71 81.15,162.34 81.91,162.98 83.18,164.36 85.45,167.36 86.25,168.32 87.25,169.33 88.31,170.26 92.25,173.29 95.34,175.87 96.22,176.52 97.15,177.09 98.36,177.62 99.65,177.94 101.08,178.09 103.08,178.08 104.52,177.90 105.80,177.54 107.26,176.82 108.61,175.87 111.14,173.73 115.09,170.70 116.70,169.33 118.10,167.85 121.17,163.88 122.50,162.57 124.05,161.51 127.33,159.64 128.25,158.99 128.82,158.50 129.33,157.96 129.79,157.36 130.96,155.13 131.46,154.33 132.14,153.61 133.72,152.30 134.28,151.66 134.53,151.21 134.70,150.70 134.79,150.16 134.79,149.41 134.75,149.10 132.31,151.97 131.02,153.34 129.39,154.92 127.44,156.54 125.76,157.65 124.99,158.06 123.98,158.49 122.93,158.81 122.21,158.94 121.49,159.00 120.56,158.96 119.64,158.78 118.93,158.55 120.25,151.34 120.54,148.52 120.60,146.55 120.55,144.57 119.81,134.89 119.68,132.07 119.66,130.18 119.82,126.73 120.57,119.81 120.81,114.36 120.97,112.31 118.16,112.72 114.73,112.98 109.43,113.06 107.91,112.94 107.38,112.79 106.88,112.55 106.45,112.21 106.19,111.89 105.92,111.41 105.71,110.74 105.47,108.79 104.99,108.75 105.05,109.80 105.00,110.29 104.71,111.29 104.35,111.96 103.15,113.31 102.62,113.59 102.02,113.63 101.63,113.52 101.29,113.31 100.36,112.33 99.95,111.75 99.64,111.04 99.44,110.29 99.39,109.80 99.44,108.71Z" fillOpacity="0.9" />

          <path d="M69.52,117.46 71.27,123.81 72.12,127.68 72.56,130.62 72.68,133.12 72.62,134.11 72.48,135.09 72.04,136.71 71.44,138.18 69.76,141.76 69.35,142.87 69.04,144.01 68.88,145.10 68.85,146.17 69.02,147.58 69.30,148.61 71.28,151.04 73.86,153.78 76.19,155.92 77.40,156.84 78.24,157.40 79.12,157.90 80.12,158.36 81.15,158.72 82.22,158.94 82.95,159.00 83.87,158.96 84.79,158.78 85.50,158.55 84.19,151.34 83.89,148.52 83.84,146.55 83.88,144.57 84.63,134.89 84.76,132.07 84.78,130.18 84.62,126.73 83.92,120.44 83.74,117.35 69.49,117.35 69.35,116.85ZM120.69,117.35 120.46,121.07 119.82,126.73 119.66,130.18 119.68,132.07 119.81,134.89 120.55,144.57 120.60,146.55 120.54,148.52 120.25,151.34 118.93,158.55 120.19,158.91 121.49,159.00 122.93,158.81 124.32,158.36 125.76,157.65 127.44,156.54 129.39,154.92 131.45,152.89 133.56,150.56 135.14,148.61 135.41,147.58 135.58,146.17 135.56,145.10 135.40,144.01 135.09,142.87 134.67,141.76 132.99,138.18 132.27,136.34 131.88,134.60 131.75,132.62 131.93,130.13 132.50,126.71 133.41,122.85 134.94,117.35ZM289.74,144.91 289.51,148.42 289.37,149.44 289.01,150.67 288.14,152.59 287.92,153.59 287.95,154.32 288.14,155.03 288.49,155.67 288.79,156.05 289.63,155.58 289.21,155.62 289.57,154.67 290.16,153.83 290.74,153.32 291.55,152.86 292.63,152.51 294.22,152.28 295.97,152.22 297.68,152.36 296.06,152.00 295.83,151.20 295.43,150.16 294.55,148.56 293.77,147.49 291.50,144.77 290.10,142.76ZM342.06,155.03 342.29,154.08 342.26,153.35 341.97,152.35 341.10,150.42 340.83,149.44 340.70,148.42 340.51,145.27 340.11,142.76 338.71,144.77 336.44,147.49 335.65,148.56 334.77,150.16 334.37,151.20 334.15,152.00 332.52,152.36 333.89,152.23 335.29,152.23 336.91,152.39 338.02,152.63 339.06,153.06 339.67,153.48 340.04,153.83 340.63,154.67 340.99,155.62 340.57,155.58 341.41,156.05 341.72,155.67Z" fillOpacity="0.9" />

          <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/ground-hands-or-body" 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/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" alt="Ground (hands or body)" noZoom className="m-0 w-full h-full object-contain" width="286" height="173" data-path="images/equipment/q01h.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (hands or body)</span></a><a href="/collections/equipment/parallettes" 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/q00a.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=26e3cfa1450c1804eeac014f2490914d" alt="Parallettes" noZoom className="m-0 w-full h-full object-contain" width="250" height="261" data-path="images/equipment/q00a.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Parallettes</span></a><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></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><a href="/collections/strength/upper-body-foundation" 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">Upper body foundation</a><a href="/collections/strength/straight-arm" 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">Straight-arm</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="shapes" size={16} /> Other disciplines</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/other-disciplines/gymnastics" 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">Gymnastics</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 dip" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e06f.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=b6b4f06b4b0e94b0884ad53dacb6559d" href="/exercises/l-sit-dip-e06f" width="320" height="320" data-path="images/exercises/e06f.jpg">Intermediate</Card>
  <Card title="RTO l-sit" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0a0.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=3d76b83ac7ce51066d7852869915cb6f" href="/exercises/rto-l-sit-e0a0" width="320" height="320" data-path="images/exercises/e0a0.jpg">Advanced</Card>
  <Card title="Straddle l-sit" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0bj.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=e83f3798bf0869a6c055787e0ab6a3b5" href="/exercises/straddle-l-sit-e0bj" width="320" height="320" data-path="images/exercises/e0bj.jpg">Intermediate</Card>
  <Card title="Single bar L-sit" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0hu.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=53c8edce3fdd01ed61e30bbd9de27b43" href="/exercises/single-bar-l-sit-e0hu" width="320" height="320" data-path="images/exercises/e0hu.jpg">Intermediate</Card>
  <Card title="Sliding pike pull-through" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0i7.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=0a348636c754a32875755246ef90b4a7" href="/exercises/sliding-pike-pull-through-e0i7" width="320" height="320" data-path="images/exercises/e0i7.jpg">Intermediate</Card>
  <Card title="V-sit" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0ud.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=f360a08005dc6985fce35d8e07f5ce8c" href="/exercises/v-sit-e0ud" width="320" height="320" data-path="images/exercises/e0ud.jpg">Advanced</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="One-leg l-sit" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e07l.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=b0ae1e2f1b58d942eb741752fc630407" href="/exercises/one-leg-l-sit-e07l" width="320" height="320" data-path="images/exercises/e07l.jpg">Novice</Card>
  <Card title="Sitting pike compression" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0an.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=ab8223b63c57f9c6469512c493db70a6" href="/exercises/sitting-pike-compression-e0an" width="320" height="320" data-path="images/exercises/e0an.jpg">Novice</Card>
  <Card title="Decline L-sit" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0s2.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=9ae391091a082890820512650ca39c20" href="/exercises/decline-l-sit-e0s2" width="320" height="320" data-path="images/exercises/e0s2.jpg">Novice</Card>
  <Card title="Pike compression flutter kicks" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e0zp.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=fa4bf2cdac2a81094230d4392a689205" href="/exercises/pike-compression-flutter-kicks-e0zp" width="320" height="320" data-path="images/exercises/e0zp.jpg">Novice</Card>
  <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="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>

## Variations

<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>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <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="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>
    <Card title="One leg out straddle-sit" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e075.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=d168b3aa9757457a1495c9a11cb1d0cf" href="/exercises/one-leg-out-straddle-sit-e075" width="320" height="320" data-path="images/exercises/e075.jpg">Intermediate</Card>
    <Card title="Rings v-sit" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0ug.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=2cec3a29ae465b43f8123cbaa45abd45" href="/exercises/rings-v-sit-e0ug" width="320" height="320" data-path="images/exercises/e0ug.jpg">Advanced</Card>
    <Card title="RTO straddle-sit" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0a4.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=a7ef406e6474c819ed1af895d4ad95ca" href="/exercises/rto-straddle-sit-e0a4" width="320" height="320" data-path="images/exercises/e0a4.jpg">Advanced</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/l-sit-e06a). 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>


This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.