L-Sit
The L-Sit (OG Level 3) is a foundational straight-arm compression static hold where the athlete supports their bodyweight on the hands with elbows locked, scapulae depressed, and legs extended straight out at a 90° angle to the torso. It develops lower trapezius depression strength, rectus femoris and iliopsoas active pike compression, and triceps lockout endurance.
30s Parallel Bar Support Hold + 15 Hanging Knee Raises
4 sets × 20s floor or parallette hold with legs horizontal
Pure Isometric / Bodyweight Node
Step-by-Step Biomechanical Execution
Scapular Depression & Hand Placement
Place hands slightly ahead of the hip line on the floor or parallettes, lock elbows, and push shoulders down away from ears.
90° Pike Compression
Lift straight legs with locked knees and pointed toes until heels are level with the hips.
Primary & Secondary Muscles
Primary Prime Movers
Secondary Stabilizers
Technical Coaching Cues
- Push the floor down to create maximum clearance between hips and ground
- Lock quadriceps completely so knees do not micro-bend
Common Biomechanical Mistakes & Energy Leaks
Avoid these structural faults to protect tendons and qualify for strict hold/rep standards.
Correction: Focus on scapular depression drills before lifting both legs.
Prerequisite Exercises
Foundational entry node — no prior static prerequisite required.
Unlocks Next Progressions
Unlock 8 Calisthenics Skill Trees & Isometric Hold Timer in ENIX
Free iOS 27 Calisthenics Skill Atlas, Hold Timer & Streetlifting Logger