Exercise 2 – Elevated One Leg L-sit

The next progression exercise is the One Leg L-sit in an elevated position. During this exercise, we use two different training methods: the dynamic and the isometric training method. The L-sit is an isometric/static exercise, which means that you are going to hold a certain position for a specific amount of time. First, we will start with the dynamic training method:

• go in the tucked L-sit position again as mentioned above;
• raise one leg out and in and repeat with the other leg;
• try to do 10 repetitions in total.

Are you able to do 10 repetitions? Move on to the next exercise which is a combination of the dynamic and isometric training method:

• do the dynamic exercise mentioned above but hold each leg for 5 seconds;
• try to do 3 sets of each 4 repetitions.

In this progression exercise, we are going to do the full L-sit in an elevated position. This exercise is the same as exercise 2. The only difference is that you stretch out both legs instead of one leg at the time. First, you start with the dynamic training method. In the picture, you can see Michael performing the dynamic training method. Try to do 3 or 4 sets of each 5 to 10 repetitions. After the dynamic training method, you do the combination of the dynamic and isometric training method again. The goal is to do 3 or 4 sets of each 4 to 6 repetitions. Hold both legs straight for 5 seconds. Once you have mastered the full L-sit hold in an elevated position, it is time for exercise 4!

In this progression exercise, we focus on the Full L-sit hold in an elevated position. We definitely advise (beginners) to use parallettes because placing your hands flat on the boxes is a lot heavier than using parallettes. With parallettes, it is easier to press and keep a straight arm position and a depressed scapula. Especially with a full L-sit, we would highly recommend the use of parallettes. You can also try to do this exercise on dip bars. Try to do 3 or 4 sets of the Full L-sit hold in an elevated position for around 10 to 30 seconds. We can imagine that it is quite hard to do some of them, for example, the Tucked L-sit on the floor. Therefore we recommend you incorporate some strengthening exercises. One of the best exercises that we would recommend is the L-sit scapula push-up.

Exercise 5 – Full L-sit on the floor

Performing this exercise with parallettes on the floor is way more difficult than doing the L-sit hold in an elevated position because you have less space to move and you are closer to the surface. Therefore you need more core compression strength to keep your legs from the floor. It may be very difficult to perform this exercise directly after the elevated exercises. For this reason, we recommend repeating the exact same training methods used in exercise 1 to 3, but now on the floor instead of in an elevated position:

• Start with the tucked variation, depress your scapula, and bring your knees to your chest.
• Can you hold this for 10 to 20 seconds? Move on to the next exercise.
• Try to do 10 repetitions of the dynamic one leg variation.
• Combine the dynamic exercise with the isometric exercise. Hold each leg for 5 seconds.
• Do you master the one leg variation? You are ready to try the full L-sit hold!
• Bring your hands to your waistline, lean a little bit backward, depress your scapula, and try to keep your legs completely straight.
• Can you hold it for 3 seconds with straight legs? Congratulations! You unlocked a new Calisthenics Skill!