L-sit on hand

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Technique

1. The base lies face up with the arms extended so the hands are in line with the shoulders.
2. The flyer stands at the base’s head with one foot by each of the base’s ears.
3. The grip matters here: the flyer and base touch at the tips of the index and middle fingers, then the flyer traces those fingers down to the base’s wrist to form a Hand-to-hand grip, with an interlocked thumb, the ring and little fingers meeting the backs of the hands, and a slight suction through the palms.
4. Once stable, the flyer lifts one leg at a time, flexing the hips, to create an L-shape.
5. To exit, the flyer lowers one leg at a time, taking care not to step on the base’s face.

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Form tips

• Both partners aim for a straight line through their connected arms.
• The base engages the chest, while the flyer works more through the Latissimus dorsi, chest and hip flexors.
• The flyer keeps the gaze forward towards the base’s feet to keep the chest high.

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Muscles

Strength

Primary

• Back
• Serratus anterior
• Chest

Secondary

• Pelvis
• Quadriceps
• Abs
• Obliques
• Hip adductors

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Equipment

Exercise Partner

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Appears in

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