V-Sit
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.
30s Strict Floor L-Sit + Seated Pike Compression Lifts
4 sets × 10s hold with legs ≥ 45° above horizontal
Pure Isometric / Bodyweight Node
Step-by-Step Biomechanical Execution
Establish Floor L-Sit
Press into a clean Floor L-Sit with fingers pointing backward or laterally.
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.
Primary & Secondary Muscles
Primary Prime Movers
Secondary Stabilizers
Technical Coaching Cues
- Retract and depress scapulae while pushing hips forward
- Maintain 100% locked knees and pointed toes
Common Biomechanical Mistakes & Energy Leaks
Avoid these structural faults to protect tendons and qualify for strict hold/rep standards.
Correction: Practice seated floor pike leg lifts with hands beside the knees to build end-range hip flexor strength.
Prerequisite Exercises
Unlocks Next Progressions
Apex skill node in this progression branch.
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