# V-Sit (Overcoming Gravity Level 7)

> The V-Sit (OG Level 7) is the intermediate-to-advanced progression above the L-Sit on the L-Sit / V-Sit / Manna family chart. By simultaneously compressing the straight legs 45°–75° above horizontal while driving the hips forward via powerful posterior deltoid and triceps retroversion torque, the V-Sit builds extreme active hamstring/hip-flexor compression and prepares the shoulder girdle for the Manna.

- Canonical URL: https://enixfit.com/exercises/v-sit
- Canonical ID: `v_sit`
- Logging Type: `DURATION` (Requires External Weight: false)
- Prerequisite Readiness Gate: 30s Strict Floor L-Sit + Seated Pike Compression Lifts
- Mastery Standard: 4 sets × 10s hold with legs ≥ 45° above horizontal
- Primary Muscles: Iliopsoas & Rectus Femoris, Posterior Deltoids, Triceps Brachii, Rectus Abdominis
- Secondary Muscles: Lower Trapezius, Latissimus Dorsi, Quadriceps

## Step-by-Step Execution
1. **Establish Floor L-Sit**: Press into a clean Floor L-Sit with fingers pointing backward or laterally.
2. **Hip Forward Shift & Pike Compression**: Push hips forward past the hands while contracting hip flexors and abs to draw the shins toward the chest/face.

## Technical Coaching Cues
- Retract and depress scapulae while pushing hips forward
- Maintain 100% locked knees and pointed toes

## Common Mistakes & Corrections
- **Fault: Leaning torso too far back without active pike compression** → Correction: Practice seated floor pike leg lifts with hands beside the knees to build end-range hip flexor strength.