L-Sit Hold
Quick Information
Category
Strength
Difficulty
Advanced
Equipment
Dip Station, Bodyweight
Primary muscle group
Rectus Abdominis, Hip Flexors
Secondary muscle groups
Quadriceps, Triceps Brachii, Deltoids, Latissimus Dorsi
Movement pattern
Isometric Hip Flexion in Support
Training goal
Trunk Stability
Sport
Bodybuilding, General Athletic Development, Gymnastics, MMA, BJJ
Overview
Purpose. Train maximal isometric hip flexion and anterior trunk strength in a fully supported position.
How it fits the system. An advanced-level isometric hip flexion in support entry in the Strength section, programmed to develop trunk stability. Related work in the library: Psoas March and Copenhagen Plank.
Primary muscles
Rectus Abdominis, Hip Flexors
Secondary muscles
Quadriceps, Triceps Brachii, Deltoids, Latissimus Dorsi
Movement pattern
Isometric Hip Flexion in Support
Equipment
Dip Station, Bodyweight
Difficulty
Advanced
How to Perform
- Support yourself on the bars with the arms locked and the shoulders depressed.
- Brace the trunk and lift both legs until they are parallel to the floor.
- Point the toes and hold the position without letting the hips sink.
- Lower under control when form breaks.
Coaching Cues
- "Push the bars down away from you."
- "Ribs down, hips tucked."
- "Point the toes to lock the legs."
Common Mistakes
- Letting the shoulders shrug up toward the ears.
- Bending the knees to gain height.
Progressions & Regressions
Progressions
Extend the hold, or progress to a tuck L-sit to full L-sit and then a V-sit.
Regressions
Tuck hold with the knees bent, or a foot-supported hold.
When to Use It
When to use
Trunk strength and gymnastic strength development.
When not to use
Wrist, elbow or shoulder pain in support, or hip flexor irritation.
Programming
4–6 holds of 10–20 seconds, 60 seconds rest.
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