Bodyweight Strength · Bodyweight — Power
L-Sit Hold
Core compression, hip flexor strength, tricep endurance
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
The L-sit demands extreme core compression and hip flexor strength simultaneously. It's a gymnastics fundamental that builds the anterior chain strength needed for advanced bodyweight movements.
How to do it
Press hands down, lift legs off the floor and hold.
On floor or books. Compress hard: hips lift, legs extend. Legs drop, rest seated. Press the floor away from you. The compression is what creates the lift.
- Sit on the floor with legs extended, hands beside your hips. Books under the hands can help
- Press your hands down hard into the floor, lock your elbows, and lift your hips and legs off the ground
- Compress hard and hold. When legs drop, rest seated
- The compression is what creates the lift
Variants
Easier
Tucked L-sit. Knees bent.
Lift hips with knees tucked. Build toward straight legs.
Harder
Full L-sit. Legs straight and parallel.
Max compression. Legs parallel to floor.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
