Last updated: 3 August 2026
Reviewed by Jordan Makin, FA Level 2 Football Coach
The L-sit requires hip flexor strength, tricep lockout and core compression. The difficulty is holding both the body weight on straight arms AND maintaining leg parallel to the ground against gravity. Progression: tuck (knees in) → advanced tuck (one leg extended) → full L-sit (both legs extended). A 10-second L-sit is a solid milestone; 30 seconds is impressive. The L-sit can be performed on parallettes, parallel bars, floor (harder due to less clearance) or gymnastics rings.
Key points
- Arms straight, legs extended horizontally
- Tuck → advanced tuck → full progression
- Builds hip flexors, core and tricep strength
- 10s = solid milestone; 30s = impressive