L SIT PROGRAM

WEEK 1: FOUNDATION

WARM-UP

Perform this warm-up before

training for the L-sit. This warm-

up will help you build strong
wrists, which will advance your L
Sit.
Keep in mind: The more flexible your
hamstrings are, the easier the L sit is. If
you are struggling with the strength
factor, getting more flexible hamstrings
will make the L sit easier.

Supinated Wrist Lean Backs Wrists Leans

COMPRESSION 1

Seated Compressions
3 sets 2 holds
(10-20 seconds)

Targets: Hamstrings

Helps your hamstring

flexibility and with core
compression.

Easier version:

If you can't fully compress,

reach to your toes, and try to
reach as far as you can.
COMPRESSION 1

Seated Compressions
3 sets 2 holds
(10-20 seconds)

Eventually you
will build
enough
flexibility to
touch your toes.

Make sure you

keep your legs
straight (Don't
bend them).

If you can't keep

them straight,
reach less

Keep good form

throughout the
whole stretch

COMPRESSION 1
COMPRESSION 2

Standing Compressions
3 sets 2 holds
(10-20 seconds)

Targets: Hamstrings

Helps your hamstring

flexibility and with core
compression.

Easier version:

If you can't fully

compress, reach to your
toes, and try to reach as
far as you can.
COMPRESSION 2

Standing Compressions
3 sets 2 holds
(10-20 seconds)

Do the same
process until
you can fully
touch the
ground
COMPRESSION 3

W a l l
Compressions
3 sets 2 holds
(10-20 seconds)

Targets: Hamstrings

Helps your hamstring

flexibility and with core
compression.

Easier version:

Keep your glutes against

the wall and reach down
as far as you can. Going
closer to the wall will
make the exercise harder
because it will be more
challanging to balance
COMPRESSION 3

W a l l
Compressions
3 sets 2 holds
(10-20 seconds)

Eventually you
will build
enough
flexibility to
touch your toes.

Make sure you

keep your legs
straight (Don't
bend them).

PROGRESSIONS 1

L Sit floor hold

2 sets 1 hold
(15-30 seconds)

Targets:
1) Hamstrings
2)Rectus Abdominis(SixPack)
3)Hip Flexors

Helps build a good

foundation of starting the L
sit. Keep your feet on the
floor and lift your body up

Easier version:

Grab books or parallettes

and elevate the surface.
PROGRESSIONS 2

L Sit floor leg switches

3 sets 15-30 reps

Targets:
1) Triceps
2)Rectus Abdominis(SixPack)
3)Quadriceps

Helps build a good

foundation of starting the L
sit. Switch your feet back
and fourth for 15-30 reps)
WEEK 2: MASTERING THE L SIT

In the second week you are

going to bring your L sit
from the first picture, to the
second picture. The
progressions are going to
graudually increase and
there are more exercises to
follow
PROGRESSIONS 1

Tuck L sit hold

3 sets 1 hold
(5-15 seconds)

Targets:
1) Lower Back and Glutes
2) Forearms
3) Triceps
4) Core

Helps build a good

foundation of starting the L
sit. Keep your feet on the
floor and lift your body up

Easier version:

Grab books or parallettes

and elevate the surface.
PROGRESSIONS 1

One leg L sit hold
3 sets 1 hold
(5-15 seconds)

Targets:
1) Hamstrings
2) Forearms
3) Triceps
4) Core

Go from a tuck L sit and

bring one leg out. Keep that
leg straight and keep the
other leg tucked in

Easier version:

Bend the first leg, but

keep your arms straight
PROGRESSIONS 2

One leg L sit hold

3 sets 1 hold
(5-15 seconds)

Targets:
1) Hamstrings
2) Forearms
3) Triceps
4) Core

Go from a tuck L sit and

bring one leg out. Keep that
leg straight and keep the
other leg tucked in

Straddle L sit hold

3 sets 1 hold
(3-10 seconds)

Targets:
1) Hip Flexors (Heavily)
2) Forearms
3) Triceps
4) Core

Go from a tuck L sit and

bring two legs out to a
straddle position.

*You will experience cramps*

STATIC & DYNAMIC EXERCISES

S
e a t e d
one leg lifts
3 sets 10-15 reps
(Alternate each leg)

Targets:
1) Hamstrings
2) Forearms
3) Triceps
4) Core

Put your arms in front of you

and lift each leg slowly. This
helps with your hamstring
flexibility and core
compression

Seated V sit hold

3 sets 1 hold
(10-20 seconds)

Targets:
1) Hamstrings
2) Hip Flexors
3) Core

Bring your legs up as high as

you can and straighten
them. Use your arms as
support.
STATIC & DYNAMIC EXERCISES

One leg L sit switches

3 sets 10-15 reps
(Alternate each leg)

Targets:
1) Hamstrings
2) Hip Flexors
3) Core
4) Triceps

Go into a one leg L sit. Hold

each position for 2 seconds
and then switch. This will
help your stability in the L sit
and increase core strength
STATIC & DYNAMIC EXERCISES

Tuck L sit to Full L sit

3 sets 5-10 reps
(Pumps or pulses)

Targets:
1) Hamstrings
2) Hip Flexors
3) Core
4) Triceps

Go into a tuck L sit or a

advanced tuck L sit, and pump
quickly into a full L sit. Go back
and fourth between these two
movements.
STATIC & DYNAMIC EXERCISES

V
s i tagainst the wall
2 sets 1 hold
(5-10 seconds)

Targets:
1) Hamstrings
2) Forearms
3) Triceps
4) Core

Go against the wall and

bring your feet up all the
way. Try to hold a V sit with
the wall supporting your
legs. This is a harder
exercise, so make sure you
bend your legs when it gets
hard

Side View
 TIPS & TRICKS 1
Harder

L-sitting on parallel bars or

parallettes is generally
easier than on the floor due
to a few factors. First, the
elevated hand placement on
the bars allows for a greater
range of motion and more
comfortable hand
positioning. Second, the bars
provide a stable and secure
base, allowing for better
balance and control. Lastly,
Easier the increased height
between the floor and the
bars reduces the leverage
and demand on the hip
flexors, making it easier to
hold the L-sit position for a
longer duration.
TIPS & TRICKS 2

L
- s i t t i n g o n y o u r f i n g e r s ,
also known as finger L-sits,
can provide additional
benefits by strengthening

your finger muscles and
grip. Strong fingers can
improve your overall
stability and control during
the L-sit exercise. With
strong fingers, you can
better distribute your body
weight and maintain a
secure grip, potentially
making the finger L-sit
easier to hold for longer
periods of time.

Using the L-sit with your

feet against a wall can make
the exercise easier by
reducing the demand on the
core and hip flexor muscles.
The wall provides support
and stability, allowing you to
focus more on developing
upper body strength and
improving your balance.
Additionally, this variation
helps to develop shoulder
stability and control, as you
must engage the shoulder
muscles to maintain proper
alignment against the wall.
 TIPS & TRICKS 3

Push down when you are performing

the L sit. Bring your shoulder blades
down. Think about pushing the ground
as hard as you can.
 TIPS & TRICKS 4

The first image the shoulder blades

are down. This causes the legs to
bend, which makes the tension on
your hamstrings harder. In this case,
push down on the floor and bring your
shoulder blades up.
 SPECIAL MESSAGE

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