Technique
- Sit on the mat with your knees bent and feet flat, and plant your palms on the floor 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 off the mat.
- Keep pressing to float your feet off the floor, holding maximum knee-to-chest compression.
- Lower with control and repeat, keeping your shoulders depressed and core engaged.
Form tips
- Keep your arms locked straight; the lift comes from pushing the floor away and depressing the shoulders.
- If your feet will not leave the floor yet, build the strength with the Feet-support tuck l-sit lift first.
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
L-sit
Intermediate
Regressions
Feet-support tuck l-sit lift
Novice
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