How to L-SIT

Beginner Tutorial

How to L-SIT – Beginner Tutorial

When you search on Google you may recognize that a lot of people are looking for: how to do an L-sit, L-sit hold, L-sit progression, L-sit to handstand, etc. That’s why we decided to make a beginner tutorial about how to do an L-sit. Are you struggling with the L-sit or do you want to learn this skill? We can help you to learn this skill from a complete beginner stage in only 10 minutes. After reading this blog and watching our tutorial video you will know exactly how to L-sit. You can make progression actually very fast if you use the right training methods. In this blog, we offer you a complete training guide: from beginner exercises to more advanced exercises to unlock this Calisthenics skill. Are you ready to take your L-sit to the next level? Read this blog and watch the tutorial video down below!

5 important exercises

Exercise 1 – Elevated Tucked L-sit

The first progression exercise is the Tucked L-sit hold in an elevated position:

  • place your hands on the edge of the boxes;
  • depress your shoulders and always avoid elevation;
  • press and keep your arms straight;
  • try to bring your feet off the ground and elevate your knees if you can;
  • try to hold this for 30 seconds;
  • make sure to keep your scapula depressed and keep your arms completely straight.

tucked l-sit hold progression

”Can you hold this for 30 seconds? Move on to the next exercise! ”

Exercise 2 – Elevated One Leg L-sit

L-sit hold progression exercise

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.

Exercise 3 – Elevated L-sit both legs

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!

l-sit hold progression dynamic

Exercise 4 – Elevated Full L-sit Hold

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.

l-sit hold progression parallettes

”Do you master the Full L-sit hold in an elevated position? Then it is time for the ultimate challenge! ”

Exercise 5 – Full L-sit on the floor

full l-sit hold progression

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!

How to L-sit | Watch the Tutorial Video

Unlock more Calisthenics Skills

We hope that these exercises are going to help you to unlock this Calisthenics skill!

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