How long should a beginner hold a tuck L-sit?

Build up to 5 sets of 15 to 20 second holds, resting close to a minute between sets, before trying to extend a leg. Add a couple of seconds per week rather than jumping straight to a one-leg or full L-sit.

How do you make the tuck L-sit easier or harder?

Make it easier by elevating the hands on blocks or a step so the hips have more room to clear the ground, or by keeping one foot lightly touching down for support. Make it harder by extending one leg straight while keeping the other tucked, working toward a full L-sit.

What is the tuck L-sit good for?

It builds the hip flexor, lower ab, and shoulder-depression strength that every straight-leg compression skill depends on, from the L-sit through the V-sit and manna. It is not worth forcing with wrist pain on loading, since the position puts your full body weight through locked, extended wrists.

Beginner

Tuck L-Sit

This is the gateway to every straight-leg compression skill. Tucking the knees shortens the lever so the hip flexors and lower abs can hold the pelvis up while your triceps and shoulder depressors support your weight. Build a solid 20 to 30 second tuck hold before you try extending a leg.

Equipment: Body Weight
Body part: Abs, Triceps
Type: Strength
Browse by muscle: Lower Rectus Abdominals, Rectus Femoris
Browse by movement: Core Brace

How to do it

1
Sit between parallettes, dip bars, or with hands flat on the floor beside your hips.
2
Press hard into the handles, lock your elbows, and depress your shoulders to lift your seat off the ground.
3
Draw both knees up toward your chest and hold your shins parallel to the floor.
4
Keep the chest tall and the lower back rounded slightly to stay compressed.
5
Breathe shallowly and hold for time, then lower under control.

Tips

Push the floor away and pull your shoulder blades down, or your body will not clear the ground.
Squeeze the knees actively toward the chest instead of letting them drift down as you fatigue.
If your feet will not lift, elevate the hands on books or blocks to buy more clearance.

Variations

Common mistakes

The shoulders creep up toward the ears as the hold goes on, quietly turning a shoulder-depression drill into a shrug.
Once the elbows unlock even slightly, the seat drops back toward the floor and the whole compression is lost.
Leaning the torso backward to help the knees rise higher moves the load off the abs and onto the shoulders and low back.
The chin juts forward and the neck cranes to watch the knees, pulling the upper back out of its tall position.

Frequently asked

How long should a beginner hold a tuck L-sit?: Build up to 5 sets of 15 to 20 second holds, resting close to a minute between sets, before trying to extend a leg. Add a couple of seconds per week rather than jumping straight to a one-leg or full L-sit.
How do you make the tuck L-sit easier or harder?: Make it easier by elevating the hands on blocks or a step so the hips have more room to clear the ground, or by keeping one foot lightly touching down for support. Make it harder by extending one leg straight while keeping the other tucked, working toward a full L-sit.
What is the tuck L-sit good for?: It builds the hip flexor, lower ab, and shoulder-depression strength that every straight-leg compression skill depends on, from the L-sit through the V-sit and manna. It is not worth forcing with wrist pain on loading, since the position puts your full body weight through locked, extended wrists.

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