Get your L-Sit
👀 The L-sit isn’t just about a strong core — compression strength is key.
I love working on L-sits because they look simple, but there’s so much going on!
🫶 For me, one of the biggest pieces is compression strength — learning to engage the core, draw the belly in and actively pull the thighs toward the torso while pressing strongly through the hands.
These 4 drills break that down and help build the core, hip flexor, quad and shoulder strength needed for the full L-sit.
And if your legs barely leave the floor at first, that’s okay — those tiny lifts are where the strength starts. 💚
⚠️ Warm up your wrists and shoulders first, move with control, and stay within a pain-free range. Stop if you feel sharp pain or discomfort in your wrists, shoulders or lower back.
Save these for your next L-sit practice!
✨1. Pike Tuck Extensions: Start in a pike with your hands grounded beside your hips. Press through your hands, draw your knees tightly toward your chest, then extend your legs. Keep your core engaged, chest lifted, and focus on maintaining compression as you straighten your legs.
✨2. Single-Leg Pike Lifts: Sit tall in a pike with your hands grounded beside your thighs. Press into your hands and compress by drawing your thigh toward your torso as you lift one straight leg at a time. Keep your chest lifted, knee straight, and lower with control.
✨3. Pike Leg Lifts: Sit tall in a pike with your legs straight and hands grounded beside your thighs. Press into your hands, engage your core and compress by drawing your thighs toward your torso as you lift both legs, then lower with control. Keep your knees straight and chest lifted.
✨4. Pike Hip Lifts: Sit in a pike with your hands grounded beside your hips. Press firmly through your hands, engage your core and lift your hips off the floor while keeping your heels grounded, then lower with control. Keep your arms straight, shoulders active, and maintain your compression position.
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