Back
L-Sit (Foot Supported)
A foundational isometric hold to build core compression and depression of the scapula with scalable intensity.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the floor with your legs extended straight in front of you and your heels resting on the ground.
Place your palms flat on the floor directly beside your hips with fingers pointing forward or slightly outward.
Depress your shoulders downward away from your ears while keeping your arms locked out perfectly straight.
Engage your core and press through your palms to lift your buttocks and hips completely off the floor.
Keep your heels in contact with the ground to support a portion of your body weight while maintaining a tall spine.
Hold this position for the prescribed duration while maintaining tension through the lats and midsection.
Lower your hips back to the floor with control to complete the repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Shrugging the shoulders toward the ears rather than depressing them downward.
- Allowing the elbows to bend which shifts tension away from the lats and triceps.
- Rounding the lower back instead of maintaining a neutral or slightly hollow torso.
- Placing the hands too far behind the hips, making it difficult to achieve vertical leverage.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.