L-Sit Hold
Core compression, hip flexor strength, tricep endurance
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
- 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
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do L-Sit Hold?
The minimum effective dose for L-Sit Hold is 30s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does L-Sit Hold target?
It targets core compression, hip flexor strength, tricep endurance. Done daily at its 30s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is L-Sit Hold worth doing if I only have a minute?
Yes. 30s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make L-Sit Hold easier or harder?
To scale it down: Tucked L-sit. Knees bent. To make it harder: Full L-sit. Legs straight and parallel.
BaselineBody 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.
Free to try
