> ## 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.

# Tuck l-sit lift

> Novice · Dynamic · Bilateral. Strength

<video controls playsInline preload="none" poster="/images/exercises/e1bl.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe1bl%2Fe1bl-264.mp4?alt=media&token=90862b96-cc6e-4354-b436-b808447b991e" className="w-full aspect-square rounded-xl" />

Also known as: Seated tuck L-sit press.

| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Léa |
| **Video length** | 16 s |

## Technique

1. Sit on the mat with your knees bent and feet flat, and plant your palms on the floor beside your hips, fingers pointing forward.
2. Draw your knees toward your chest and pull your torso close to your thighs into a tight tuck.
3. Press into the floor with straight arms, depressing your shoulders to lift your hips off the mat.
4. Keep pressing to float your feet off the floor, holding maximum knee-to-chest compression.
5. 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

<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" />

          <path d="M276.98,140.06 277.97,138.90 278.85,137.66 279.69,136.24 280.25,135.10 280.73,133.94 281.53,131.53 281.85,130.30 282.35,127.79 282.72,125.25 283.00,122.70 283.38,118.42 283.67,114.13 283.97,106.97 284.04,99.74 281.84,101.56 279.08,103.57 279.00,104.57 278.87,105.25 278.69,105.93 278.31,106.90 277.99,107.51 277.42,108.38 276.49,109.42 276.41,105.27 274.50,106.36 272.03,107.62 269.71,108.65 267.82,109.40 266.90,112.44 266.21,115.54 265.86,117.87 265.63,120.22 265.53,122.58 265.55,124.94 265.70,127.18 265.93,128.84 266.30,130.47 266.89,132.14 267.79,133.91 268.94,135.52 270.30,136.95 271.32,137.79 271.38,137.56 271.25,136.84 270.49,134.12 270.12,131.19 269.87,129.94 269.63,129.38 269.36,129.00 268.94,128.66 268.44,128.44 268.90,128.47 269.34,128.35 269.73,128.11 270.39,127.49 271.13,127.24 271.37,127.09 271.63,126.68 272.00,125.37 272.45,126.45 272.86,124.97 273.30,123.67 273.92,122.14 274.51,120.90 274.50,121.80 274.72,122.67 275.22,123.52 275.85,124.14 275.64,124.41 275.51,124.73 275.49,125.08 275.57,125.41 275.79,125.74 276.65,126.49 277.02,126.99 277.18,127.45 277.21,128.35 277.33,128.72 277.61,128.98 277.98,129.05 277.52,131.31 277.31,133.19 277.35,133.78 277.46,134.20 277.66,134.61 277.93,134.96 276.18,140.88ZM346.17,99.74 346.33,109.83 346.72,116.99 347.34,123.98 347.66,126.52 348.09,129.05 348.68,131.53 349.05,132.75 349.96,135.10 350.52,136.24 351.15,137.34 352.01,138.60 352.97,139.78 354.03,140.88 352.27,134.96 352.55,134.61 352.75,134.20 352.85,133.78 352.89,133.19 352.69,131.31 352.23,129.05 352.60,128.98 352.87,128.72 353.00,128.35 353.03,127.45 353.19,126.99 353.56,126.49 354.42,125.74 354.63,125.41 354.71,125.08 354.69,124.73 354.57,124.41 354.35,124.14 354.99,123.52 355.48,122.67 355.71,121.80 355.70,120.90 356.29,122.14 356.91,123.67 357.35,124.97 357.75,126.45 358.20,125.37 358.58,126.68 358.84,127.09 359.08,127.24 359.82,127.49 360.47,128.11 360.86,128.35 361.31,128.47 361.77,128.44 361.27,128.66 360.85,129.00 360.57,129.38 360.33,129.94 360.08,131.19 359.71,134.12 358.96,136.84 358.83,137.56 358.89,137.79 359.91,136.95 361.27,135.52 362.42,133.91 363.32,132.14 363.74,131.00 364.04,129.93 364.44,127.73 364.65,124.94 364.67,122.58 364.62,121.01 364.35,117.87 363.79,114.50 363.17,111.93 362.38,109.40 360.50,108.65 358.18,107.62 355.70,106.36 353.80,105.27 353.72,109.42 352.79,108.38 352.22,107.51 351.90,106.90 351.52,105.93 351.33,105.25 351.21,104.57 351.13,103.57 348.37,101.56Z" fillOpacity="0.4" />

          <path d="M158.78,135.34 158.72,135.30 159.10,136.17ZM45.72,135.30 45.66,135.34 45.34,136.17 45.52,135.76ZM56.46,131.63 56.55,129.18 56.47,127.84 56.19,126.62 55.75,125.58 54.33,127.49 52.94,129.10 44.96,136.97 45.34,136.17 46.66,132.56 47.07,130.87 47.37,129.23 47.81,125.35 48.36,116.16 48.76,111.84 47.18,113.93 45.56,116.28 44.03,118.69 42.60,121.15 41.27,123.67 40.02,126.24 38.87,128.85 37.80,131.50 36.83,134.19 35.93,136.91 35.12,139.65 34.40,142.42 33.42,146.79 32.23,153.15 32.34,152.56 31.70,154.38 31.02,156.59 29.23,163.44 28.45,166.16 27.30,169.75 26.03,173.30 26.87,173.41 27.05,172.96 26.74,173.73 28.21,173.80 28.57,173.01 28.31,173.58 28.72,173.63 28.26,174.42 28.13,174.92 28.09,175.38 28.13,175.32 27.80,175.83 27.47,176.34 29.27,177.64 29.45,177.25 30.47,177.32 30.55,177.19 30.36,177.51 30.18,177.82 29.98,178.14 29.30,179.09 28.42,180.11 27.64,180.85 30.38,182.52 30.47,181.31 30.75,179.88 31.15,178.61 31.73,177.25 32.35,177.31 34.22,177.77 35.13,177.90 34.99,178.17 36.56,178.26 41.37,169.29 50.25,152.97 51.74,149.96 53.12,146.91 54.35,143.80 55.42,140.53 55.88,138.84 56.46,136.27 56.91,133.67 57.14,131.93ZM40.87,148.62 41.15,147.53 40.84,147.47 40.78,147.51 41.24,147.19ZM45.23,150.96 44.59,151.82 45.37,150.77ZM52.54,140.42 52.48,140.52 53.04,139.59ZM148.30,126.44 148.05,127.34 147.91,128.38 147.89,129.89 147.98,131.63 147.29,131.93 147.66,134.54 148.35,137.98 149.27,141.38 150.68,145.36 151.99,148.45 153.43,151.47 154.97,154.46 162.26,167.80 167.87,178.26 169.45,178.17 169.22,177.72 169.31,177.90 169.98,177.81 171.90,177.35 172.70,177.25 172.64,177.12 172.87,177.61 173.09,178.11 173.29,178.61 173.69,179.88 173.96,181.31 174.06,182.52 176.80,180.85 176.02,180.11 175.14,179.09 174.45,178.14 174.26,177.82 174.07,177.51 173.89,177.19 173.96,177.32 174.98,177.25 175.16,177.64 176.96,176.34 176.63,175.83 176.31,175.32 176.34,175.38 176.31,174.92 176.17,174.42 175.71,173.63 176.13,173.58 175.86,173.01 176.23,173.80 177.70,173.73 177.38,172.96 177.56,173.41 178.41,173.30 177.13,169.75 175.98,166.16 175.20,163.44 173.41,156.59 172.73,154.38 172.10,152.56 172.20,153.15 171.02,146.79 170.04,142.42 169.31,139.65 168.50,136.91 167.61,134.19 166.63,131.50 165.57,128.85 164.41,126.24 163.17,123.67 161.83,121.15 160.40,118.69 158.88,116.28 157.25,113.93 155.68,111.84 156.07,116.16 156.62,125.35 157.06,129.23 157.36,130.87 157.78,132.56 159.10,136.17 159.48,136.97 151.50,129.10 150.10,127.49 148.69,125.58ZM159.06,150.77 159.85,151.82 159.20,150.96ZM163.20,147.19 163.03,147.08 163.65,147.51 163.60,147.47 163.29,147.53 163.57,148.62ZM151.90,140.42 151.39,139.59 151.96,140.52ZM269.59,146.89 270.29,146.25 270.92,145.55 271.48,144.79 271.96,144.01 272.43,143.02 272.73,142.18 272.87,141.48 272.87,140.77 272.77,140.31 272.61,139.93 271.60,138.38 271.38,137.56 271.32,137.79 269.82,136.50 268.94,135.52 267.97,134.18 266.87,135.27 266.09,136.16 264.69,138.07 263.94,139.32 263.28,140.61 262.15,143.30 260.91,147.05 259.82,151.04 258.94,155.09 258.41,158.15 258.64,157.33 258.25,158.88 257.68,161.86 256.70,163.88 255.66,166.48 255.13,168.07 254.04,171.92 253.49,173.53 252.87,175.00 252.00,176.57 250.96,178.04 249.61,179.57 248.06,180.98 246.35,182.20 244.52,183.22 243.24,183.78 239.06,185.14 237.69,185.68 235.55,186.85 235.25,187.07 235.08,187.30 235.04,187.53 235.12,187.73 235.29,187.83 235.53,187.81 237.70,186.65 238.65,186.23 244.62,184.27 246.55,183.49 247.92,182.77 248.78,182.19 251.51,179.81 252.60,179.07 253.44,178.60 250.67,182.11 249.16,184.42 248.27,186.04 245.33,191.80 242.19,197.24 240.41,200.97 239.95,201.71 239.03,202.75 238.83,203.13 238.79,203.45 238.89,203.75 239.11,203.93 239.39,203.95 239.83,203.68 240.55,202.79 241.24,201.65 243.77,196.83 249.61,186.55 250.58,185.09 251.38,184.01 252.54,182.63 253.46,181.65 249.87,190.51 247.35,197.43 245.09,203.29 244.46,205.37 243.94,207.53 243.89,208.60 243.99,208.87 244.16,209.02 244.44,209.03 244.69,208.87 245.18,207.94 246.56,203.41 250.07,193.43 251.63,189.35 253.40,185.26 252.77,189.50 251.42,200.63 251.23,202.73 251.00,206.83 250.84,207.67 250.52,208.61 250.49,208.94 250.64,209.30 250.79,209.40 250.98,209.42 251.34,209.26 251.62,208.85 251.77,208.30 251.94,206.67 252.44,204.36 252.62,203.23 252.77,201.54 252.93,197.56 253.25,194.52 253.85,190.91 255.10,184.48 255.39,186.80 255.57,189.00 255.84,198.10 255.81,199.84 255.72,201.20 255.53,202.55 255.25,203.93 255.23,204.40 255.33,204.91 255.62,205.16 255.81,205.16 256.00,205.07 256.27,204.68 256.61,203.48 256.83,201.98 256.98,199.97 257.03,197.94 256.94,191.10 256.65,188.16 256.60,186.16 256.43,186.51 257.46,184.35 264.54,172.99 268.52,166.23 270.48,162.58 271.40,160.72 273.11,156.96 274.61,153.12 275.26,151.17 275.84,149.19 276.55,146.28 276.79,144.73 276.84,143.24 276.70,142.01 276.36,140.71 276.18,140.88 275.31,141.31 274.53,143.42 274.01,144.49 273.52,145.31 272.98,146.07 272.40,146.75 271.61,147.52 270.91,148.10 270.64,151.30 270.16,154.17 269.49,156.83 268.23,160.52 267.24,162.92 266.16,165.29 261.34,175.21 257.85,182.56 259.96,177.27 261.97,171.94 263.72,167.09 265.57,161.65 268.16,153.44ZM268.43,142.22 268.42,142.20 268.48,142.32ZM267.78,141.31 267.50,141.62 268.18,140.90ZM371.80,158.15 370.85,153.06 369.86,149.04 368.77,145.36 367.52,141.94 366.26,139.32 365.19,137.58 363.74,135.71 362.24,134.18 361.27,135.52 360.38,136.50 358.89,137.79 358.83,137.56 358.72,138.06 358.53,138.54 357.67,139.79 357.43,140.31 357.32,141.01 357.39,141.83 357.85,143.19 358.62,144.64 359.59,145.91 360.61,146.89 362.04,153.44 364.64,161.65 366.49,167.09 368.23,171.94 370.25,177.27 372.36,182.56 368.86,175.21 364.04,165.29 362.97,162.92 361.98,160.52 360.72,156.83 360.05,154.17 359.56,151.30 359.30,148.10 358.60,147.52 357.80,146.75 357.23,146.07 356.69,145.31 356.20,144.49 355.68,143.42 354.90,141.31 354.03,140.88 353.85,140.71 353.55,141.77 353.40,142.74 353.36,143.80 353.41,144.73 353.86,147.19 354.95,151.17 355.60,153.12 357.09,156.96 358.81,160.72 360.69,164.41 362.70,168.03 365.02,171.93 372.75,184.35 373.77,186.51 373.61,186.16 373.55,188.16 373.26,191.10 373.18,198.35 373.27,200.77 373.44,202.57 373.67,203.85 374.01,204.83 374.30,205.13 374.64,205.14 374.89,204.88 374.98,204.40 374.95,203.93 374.67,202.55 374.49,201.20 374.39,199.84 374.37,198.10 374.64,189.00 374.81,186.80 375.11,184.48 376.35,190.91 376.96,194.52 377.28,197.56 377.44,201.54 377.58,203.23 377.76,204.36 378.26,206.67 378.43,208.30 378.59,208.85 378.87,209.26 379.23,209.42 379.42,209.40 379.56,209.30 379.72,208.94 379.69,208.61 379.37,207.67 379.21,206.83 378.97,202.73 378.79,200.63 377.44,189.50 376.81,185.26 378.58,189.35 380.14,193.43 383.65,203.41 385.02,207.94 385.49,208.84 385.73,209.02 386.01,209.04 386.21,208.90 386.31,208.65 386.29,207.67 385.83,205.67 385.11,203.29 382.85,197.43 380.34,190.51 376.74,181.65 377.67,182.63 378.82,184.01 379.63,185.09 380.59,186.55 386.43,196.83 388.96,201.65 389.66,202.79 390.38,203.68 390.81,203.95 391.09,203.93 391.31,203.75 391.42,203.45 391.38,203.13 391.18,202.75 390.25,201.71 389.79,200.97 388.01,197.24 384.87,191.80 381.94,186.04 381.04,184.42 379.54,182.11 376.76,178.60 377.61,179.07 378.70,179.81 381.42,182.19 382.28,182.77 383.66,183.49 385.59,184.27 391.56,186.23 392.50,186.65 394.68,187.81 394.90,187.84 395.06,187.75 395.16,187.58 395.15,187.36 394.99,187.10 394.70,186.87 393.58,186.22 392.51,185.68 391.15,185.14 386.97,183.78 385.68,183.22 384.45,182.57 383.27,181.82 381.62,180.53 380.60,179.57 379.25,178.04 378.45,176.94 377.75,175.79 377.14,174.59 376.71,173.53 376.17,171.92 375.07,168.07 374.54,166.48 373.50,163.88 372.53,161.86 371.95,158.88 371.57,157.33ZM361.78,142.22 361.73,142.32 361.78,142.20ZM362.71,141.62 362.42,141.31 362.03,140.90Z" 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/ground-standing" 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/q029.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=63ce6cea08f0de810713d3d47032fedc" alt="Ground (standing)" noZoom className="m-0 w-full h-full object-contain" width="244" height="268" data-path="images/equipment/q029.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 (standing)</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="L-sit" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e06a.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=2d41319f314108c37613a6a3abf0b345" href="/exercises/l-sit-e06a" width="320" height="320" data-path="images/exercises/e06a.jpg">Intermediate</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Feet-support tuck l-sit lift" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e1bk.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=5b5d034f3c21fb9ab703652cb5489ed8" href="/exercises/feet-support-tuck-l-sit-lift-e1bk" width="320" height="320" data-path="images/exercises/e1bk.jpg">Novice</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Forearm support knee raise" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e10x.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=8b4eab576fd6342b98dd3753b9b418db" href="/exercises/forearm-support-knee-raise-e10x" width="320" height="320" data-path="images/exercises/e10x.jpg">Novice</Card>
    <Card title="Supine arch to hollow body crunch" img="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/exercises/w02a.jpg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=11d96a419e333283b8a8872d65a49bd5" href="/exercises/supine-arch-to-hollow-body-crunch-w02a" width="320" height="320" data-path="images/exercises/w02a.jpg">Novice</Card>
    <Card title="Ground jump through forward" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e19k.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=5599d6c719a2397b1eb9b6ec0f715739" href="/exercises/ground-jump-through-forward-e19k" width="320" height="320" data-path="images/exercises/e19k.jpg">Novice</Card>
    <Card title="Ground jump through backward" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e19n.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=9fe58236242196705b17062cef09153f" href="/exercises/ground-jump-through-backward-e19n" width="320" height="320" data-path="images/exercises/e19n.jpg">Novice</Card>
    <Card title="Standing pike stand push" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0i6.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=1ee6893be35b22f971d2257c2e3bf467" href="/exercises/standing-pike-stand-push-e0i6" width="320" height="320" data-path="images/exercises/e0i6.jpg">Intermediate</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/tuck-l-sit-lift-e1bl). 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.