How to do a L-sit Properly
So when you first start with calisthenics you have to learn the basics exercises if you want to go on to harder skills. So there are multiple beginner calisthenics exercises that you need to learn to call yourself a calisthenics athlete, and one of the first exercises is the l-sit.
L-sit muscles worked
So the l-sit works the abs specifically the lower abs, hip flexors, triceps, shoulders, and chest to a lesser extent. This means that you need to condition these muscles to be able to perform the l-sit.
Pushups, dips, hanging and hanging leg raises, are perfect exercises to do to build the foundation for the l-sit.
How to learn the L-sit
So starting off learning the l-sit you must do it with paralletes or yoga bocks. The higher the parallettes the easier it would be to hold the l-sit because of the greater range of motion. As you progress you can decrease the size of the parallettes until you're doing it on the ground. In the beginning, your l-sit may be shaky, but as you progress it should get easier and easier to hold the l-sit.
The exercises that you need to use to perform the l-sit are as follows:
Pike compression
Tucked L-sit
L-sit one-legged hold
L-sit pushups
Hanging leg raises/ tucked hanging leg raises
I’m going to give you guys three different workouts(easiest-hardest) you can use on your push days to help you transition to a l-sit. That could look something like this:
Workout#1
Pushups 3x8–10 reps
L-sit pushups 3x8–10 reps
Tucked L-sit hold 3x5–10 seconds
Pike compression3x10–12 reps (make sure to do pike compressions by the wall)
Workout #2
Cobra push-ups 3x10–15 reps
Dips 3x10–15 reps
L-sit hold 3x 5–10 seconds
Pike compression 3x10 with 10 second hold
3–5 min rest between sets
Workout #3
Pyramid Pushups3x 8–10 reps
Pushups3x10–15 reps
L-sit hold 5–10 seconds
Tucked/Straight hanging leg raise3x5–10 reps
Leg compression3x 8–12 reps
3–5 min rest between sets
Rest and adjust the rep ranges where needed.
A tip with pike compression is something called overcoming isometrics. Instead of doing regular pike compression, add weight that will keep your legs grounded while contracting the muscles. This way your muscle will work with maximal effort recruiting all those muscle fibers.
Once your hip flexor and ab strength have increased, you can transition to a l-sit hold. Once you can do 10–15 seconds of a l-sit you have successfully learned the l-sit.
How to Learn the Proper L-sit
So there are two variations of the l-sit protracted l-sit and a depressed l-sit. Now technically it’s not wrong to have a little bit of protraction in your l-sits, but if you want to transition on to harder skills depressed l-sit helps work those muscles to do so.
So once you have become proficient with the protracted version of an l-sit you can transition into a depressed version. This version is significantly harder, it works your rear delts and long head of the triceps more for extension of the scapula. You may notice that you're only able to hold for a few seconds or so in the beginning.
To do this all you do is bring your shoulder blades down during the l-sit. It may be harder at first but you will get used to it.
Conclusion
After reading this article I hope you now know how to progress towards the l-sit. You are one step closer to becoming an elite calisthenics athlete. If you enjoyed this article, share it with a friend.
