L-Sit Tutorial

Simonster Strength

https://www.youtube.com/watch?v=H_iZG5-L_KI

exercises

notes

not just strength
requires mobility
hamstring flexibility
strengthen hip flexors and quads
arms and shoulders to lift
primarily abs and hip flexors
scapular depressors
shoulder extensors
rectus femoris working hard in very short position
if you cramp, it’s the rectus femoris
90° angle
shoulders depressed
arms straight
hips in line with hands
pointing toes not essential
on floor harder than elevated
wise to start on parallettes
before training, should be able to hold tuck sit for 10 seconds
should be able to sit with legs straight and chest upright (flexibility)
more flexibility is good
can easily touch your toes
stretch hamstrings in warmup for training
start training without shoes
Tuck Sit Raises a great regression
keep hips in line with hands
build to hold each rep 2-3 seconds at top
make harder by extending knees
2-3 sets of 10-12 reps
L-Sit Raises
common to be able to hold only with slightly bent
do raises with legs straight
hips in line with hands
to start, just get to position
build to holding 2-3 seconds at top
goal of 3-4 sets of 8-10 reps
normal to be able to hold only the first few reps
try to hold more reps each workout
can do one leg at a time
Supported Single-Leg Raises
hands on parallettes, feet on floor
lift one leg at a time
keep knee straight
lift as high as possible
3-4 sets of 8 reps each side
to make harder, pause briefly at top
Tuck Sit Single-Leg Extension
start in tuck sit
extend one leg at a time
pause briefly
repeat on other side
to make harder, straighten one leg as bend the other
to make easier, put off foot on the ground, light as possible
3-4 sets of 5-10 reps on each leg
Tuck Sit to L-Sit
now do both legs at once
3 sets of 5-10 reps
L-Sit Attempts
maximal effort
against complacency
when can hold 5 seconds, add max holds
build toward 30-second holds
include a few in training at least twice a week
start with hardest, regress as you fatigue