L-Sit: Step-by-Step Progressions - back and core training

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See our full L-Sit guide for help with nailing this challenging and useful skill: gmb.io/l-sit/
Don't be fooled into thinking L-Sits are as easy as just sticking your legs out in front! This video walks you through the steps you need to build up your strength and control to master this skill.
L-Sits are one of our favorite exercises for building coordinated strength and control throughout the body. It's almost hard to believe how such a simple position could involve every single part of the body, but it really does. This video goes through important points about positioning, and it gives you the step-by-step instructions on nailing this challenging skill.
Contents:
(1:31) - Proper body positioning for the L-Sit
(2:15) - First progression (both feet on the ground)
(2:50) - Second progression (bringing one foot off the ground)
(3:22) - Third progression (tuck position)
(3:55) - Fourth progression (slight leg extension)
(4:28) - Fifth progression (single leg extension)
(5:06) - Final progression (full L-Sit)
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We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help.

[@drnitz]

Ryan, thanks again for yet another innovative and super useful tutorial. Your skill progressions and easily understandable explanations are so different from any others I've found. Your methods work for us "regular folks" who did not do gymnastics as children. I've been a GMB member and program owner since 2016. You and all the GMB crew are the best! Thank you for what you do.

[@gmbfit]

Thanks so much :)

[@0x5C91]

I don't know what's weirder: that beard on Nicolas Cage, or him teaching calisthenics. Great tutorial by the way!

[@gmbfit]

hahahaha, thanks man! btw, please buy con air on dvd

[@ryanhurst3068]

Hahaha!

[@richardconticello2939]

Wow! Great video; I love the large number of small progressions so that you really can maintain form and slowly improve!

[@mistaskee]

Ryan, I’ve being watching you videos for ages, you are an excellent teacher and yours videos are extremely helpful.

[@gmbfit]

Thanks!

[@ThaddeusVilain]

One hundred percent love this. I really appreciate the updated tutorial, the focus that you put on the form Is excellent Ryan, this is what I didn't know I needed to finally nail the L-sit! I love GMB

[@sammadsaeed3373]

Lool I got flat surface dumbbells. I do it using those.

[@hamzajaved2773]

Great tutorials, really have helped me a lot! I really appreciate the great content!

[@trailblazer_nomad]

Great video, great explanation. It helped me a lot with progression of L-sit. I am hoping to do it in a month :)

[@sasa3712]

appreciate that you are telling us each progression can be broken into smaller steps as well, letting us more motivated to try

[@gmbfit]

Sure thing - start where you're at and keep going

[@Hoellentraining]

Thank you very much for this upload. Love the detailed explanation!

[@lynnx7]

thank you so much for this!!

[@kennethmacgregor-Gregorach]

Excellent! thank you!

[@abhisheks8017]

Great video and awesome explanation!

[@fraction88]

great help!

[@johnoneill7372]

Great information!

[@boristapiavasquez2765]

I loved the video, simple, well structured and it´s a ton of work for a beginner, thank you for making it look easy. (I'm starting with lebert bars)

[@gmbfit]

Yes, it's a TON of work. The Lebert bars are just fine to start with. Press those shoulders down and keep at it :)

[@Topgamer_krish]

Thanks for helping us ❤️❤️

[@siskfjkfkk]

Thanks!

[@robweinberg9396]

again thanks for making what's difficult fun. great progressions

[@gmbfit]

Right on :)

[@jsboyle3459]

Very helpful 👍

[@dcdashe9547]

Love your videos man. Outstanding presentation.

[@gmbfit]

Much appreciated! If there's anything you need help with, don't be a stranger.

[@helga6762]

Perfect!!!!!

[@igorpryanichkin3889]

thank you

[@paulbitea]

I’m a complete beginner to parallettes. This video was really useful, thank you. I hope you do some more progression tutorials for other p-bar moves!

[@TellMeWorld]

Thanks! Was able to push from 3 to 10 seconds. Just uploaded my progress

[@gmbfit]

Awesome. Keep at it. L-sits pay off dividends as you keep building your strength and control.

[@DatNguyen-co1ll]

Best ever!

[@dutze8381]

Ryan in comfy mode ❤

[@gmbfit]

Our philosophy is, if you can't do it in jeans, is it really worth doing? ;)

[@PhineasAndMiguel]

Than you for tutorial. How many seconds should we strive to hold? I just started and was very happy to get around 16s

[@WhiteLotusMan]

Always glad to see Ryan. I wish y’all would bring the podcast back

[@gmbfit]

Actually, we're working on it, Matt! Stay tuned :)

[@WhiteLotusMan]

@@gmbfit This is amazing news. Looking forward to it.

[@GregHoke]

Thanks for the positioning cues. I've been trying to train L-Sit from the floor with zero progress beyond tuck position. I will switch to P-bars. Can you suggest how long to hold a position before moving to the next progression?

[@gmbfit]

Start with 3-5 sets of 5-second holds. As you get more comfortable with each progression, you'll be able to hold longer.

[@adelehannah5033]

awesome tutorial as I had a PT client struggling with this

[@gmbfit]

It's tougher than it looks :)

[@markotomasevic8028]

Thanks for your great tutorials! What should be a standard goal for the duration of a good-form L sit, 30 seconds? Or more?

[@gmbfit]

Man, it really depends. Don't let your goals be arbitrary hold times. Use these to build your strength for other things that challenge you.

[@pauljamrogowicz9634]

Thanks for the video, when working on these progressions, is there a set/rep ratio you go with? Or rest between attempts? Thanks!

[@gmbfit]

There's more to it than us just saying do x sets of y. The article in the description has more details you can use to figure out the right steps.

[@sensoki1]

Loved the demonstration so much I ordered a set of paralettes and am excited to try the L-Sit.

[@gmbfit]

Awesome!

[@JohnnyHobbes]

how'd it go?

[@sensoki1]

Vance Johnny Hobbes Brown well I started out practicing often but life kinda side tracked it and I haven’t used them in a while. Which I hadn’t noticed until this message so I’m starting back up again. Thanks for reminding me and I will keep you posted.

[@raphaelromeo1183]

sensoki1 Any progress?

[@mikhailgorbachev6317]

@@sensoki1 is there progress?

[@Preben2024]

Hi ryan your made some 4 years ago some rope climb tutorial. And my question is. Is rope climb a good progression while also being a conditioning prep work exercise for the elbows for the One arm chin up/One arm pull up?. If you can build up to the hardest variation

[@gmbfit]

Good question and to be honest it depends on the person and how often they are training. We cover elbow health in detail here: gmb.io/elbows/

[@gympage]

helpful

[@ginx5692]

I really like the step by step video. You think you can make a video of SLIPS step by step in one video instead of me clicking on 5 different videos? Anyway, the video is great. Thank you

[@tvaldez108]

By far the most simplest explanation s, thank you. What muscles, benefits of the l sit?

[@gmbfit]

Most of the muscles benefit

[@stan4620]

I know this is kind of dumb but I'm finding even the first position hard to hold because I have really long legs and a short torso. So with a straight back and my hands on parallettes, when I draw my feet and knees towards me I can't lift my feet off the ground without my hips popping back.

[@ACalisthenicsJourney]

I'll certainly be using this video over and over again until I master the L Sit. For now though, I have to work on lifting my toes off the ground from the tuck position along with doing the L-Sit with the support of the wall and medicine ball. Thanks for the help.

[@gmbfit]

That's perfect! Work at the level that's right for you. The absolute BIGGEST reason most people don't make good progress is L-sits is that they rush to extend the legs, and they never develop the right shoulder/chest position.

[@ACalisthenicsJourney]

@@gmbfit I personally think I need to develop that right position but also core strength and mobility. I’m learning that my core needs to be stronger and my body needs to become much more flexible in order to do this. I’m learning how to forward fold for improve flexibility but are there any other exercises you’d personally recommend to improve flexibility for this move and for calisthenics in general?

[@gmbfit]

Doing it correctly at your level is how you build the strength. If you're stiff, then yes, check the mobility and stretching videos on our channel.

[@ACalisthenicsJourney]

@@gmbfit Alright, thank you for the advice, it’s much appreciated.

[@tomoffinland74]

Thanks for this guide. Well explained (and also so refreshing to see a calisthenics video that isn’t presented by a guy who has to have his shirt off!).

[@gmbfit]

Glad you like it. I somehow find it just as easy to do L-sits with a shirt on ;)

[@artomeri7266]

What a magnificent beard this guy has! He must be wise! Definitely following his advice!

[@gmbfit]

Well, he's pretty good at L-sits, at least.

[@h3nRyqL]

Hey Ryan, thanks for the video. I kinda have the problem, that I am not flexible enough for the 90 degree angle in the L-Sit. So when i try it, I can't keep my back straight. But then again, I am strong enough to train my core with the L-Sit or similar moves. Do you think I should stick to the bend-legs-exercises you are presenting until I get flexible enough, or should I do different exercises for my core to actually train it with less reps. Hope I explained it well enough and would love to hear from you.

[@gmbfit]

Even with legs bent, the L-sit is much more than a core exercise. Keep doing it at whatever level you can. And if you think your flexibility is limiting you, do something to change that too.

[@RooniTunes]

I agree with @drnitz below (or above). Most routines for beginners on parallettes assume that we can do the tucked L-sit already -- ha! No way! This progression will make performing the L-sit possible...over time.🙏

[@nelsonsamuel4377]

How long can a guy hang on this position on ??

[@nettlesome7125]

How long and how often should I perform these exercises before I'm able to do the final one?

[@gmbfit]

We can't really answer that question because everyone is different. Consistent practice and patience is important and three days a week might be more than enough.

[@darrenernest]

What are the pre-requisites? How strong do you have to be, eg how many push ups do you need to be able to do, if relevant. How flexible do you need to be, eg some people have a hard time just sitting on the floor in an L shape without back support. It’d be great if these videos had a little portable suggesting if you can’t do xyz yet then work on that first...

[@gmbfit]

Pre-req is “basically good health.“ If you’re injured or have a medical condition, then you already know that that’s limiting you. Push-ups are completely irrelevant. You don’t need any flexibility to speak of the for beginning steps, which are extremely beneficial, even if you never progress beyond them. You can see the supported variations that mostly take back strength out of the picture. We don’t start a list of reasons you can’t try because the reasons are few. Try the simplest version. If there’s pain, stop and address that. Otherwise, you’re fine to work at your own level.

[@JamesRolph96]

Would you say it's easier to start on the paralettes and then move on the floor L-sit? My goal is to do the manna eventually so what would be best?

[@gmbfit]

Yes, very much so.

[@busteronlyfullscreenmode]

Is the purpose of rotating your elbow pits to make sure your arms keep straight or is there some other purpose? Also thank you guys for another great video!

[@gmbfit]

Good question! Here's what Ryan has to say on this: "I like to use that as cue for any straight arm hold because it helps to lock them into the desired end position. So many people have elbow pits facing inward/towards each other when they set up for things like planche, L-sit, handstand, and as soon as they load the arms for the hold they end up bending slightly. Then it's tough to try and get back into the straight arm position after that. For bent-arm moves like push-ups, bent arm bear, inverted press, keeping the elbow pits facing forward also helps them keep their elbows close(r) to body. If elbow pits are facing inward then there will be a tendency to flare the arms."

[@busteronlyfullscreenmode]

Oooh, that makes a lot of sense! I was noticing in other videos (such as planche holds and the inverted presses mentioned as well as in handstand push-ups) the elbow pit cue. Thank you very much for your response, I'm going to be even more adamant in applying it now!

[@dsterry74]

Toward the end of video you mention holding for 3 to 5 seconds. Is this what I should aim for on each progression? How long should I practice - 5 or 6 holds for around 30 sec total time, 1 min total time? Just looking for some guide lines to guide my practice.

[@dsterry74]

Just saw a comment from 6 months ago pointing another person to an article on your website. I will check that out.

[@gmbfit]

It's a start. Extend as you're able to do so with good form. Total time again depends on how many times you can do the hold. If you can only hold for a second or two, don't do that thirty times to try and reach a benchmark.

[@darrenccw]

Thanks for the video, should I be working with fingers facing forward or backward? I heard that the fingers forward variation is more transferable to the V-Sit/Manna progressions. However it strains the wrist more.

[@gmbfit]

Try both! If you have to ask, you're not realistically close enough to ready to work on manna that it makes a difference. Play with what you can do and as you get stronger, you'll... well, you'll get stronger.

[@darrenccw]

@@gmbfit alright! Thabks for the swift reply. Great content as always 😁👍

[@gmbfit]

Sure thing! Keep us posted, ok?

[@darrenccw]

@@gmbfit Thanks!

[@ken_98]

Hi thanks for this video! My question is, what is considered really comfortable in a position before progressing? My aim for this workout is endurance, so how long should I be trying to hold each stage before I move on? Many thanks!

[@gmbfit]

This isn't a workout. It's a position. Comfortable means you can do it with correct form while carrying on a conversation.

[@ken_98]

@@gmbfit Thanks!

[@Wintertimeish]

How long should I be able to hold a progression before moving on to the next one?

[@gmbfit]

Doesn't really matter. When you try to do a harder version, you'll find you won't be able to do it for more than a few seconds with good form, and that should tell you all you need to know. There's no magic number of seconds that makes you ready. And you never fully "move on" from basic positions.

[@Preben2024]

Your guys make pretty good tutorials when will your guys besides the Pulling prep make a completely OAC/OAP=One arm chin up tutorial.

[@gmbfit]

thanks! probably never, but i've been wrong before...

[@Autis-Tech]

My body keeps pushing forward everytime I lift my legs up, how do I fix this?

[@gmbfit]

You need to back up, bend your knees, and focus on strengthening your back and shoulders to hold the proper position before rushing to lift your legs. It's the number one thing everyone screws up.

[@19croatia91]

when i stretch my leg i feel some pain in my quadriceps..doe's anybody know some exercices to get rid of it?

[@gmbfit]

Get stronger. You're cramping because your quads aren't used to holding tension. Give it time and practice.

[@rocc4236]

i think i need to be higher up because when i try with my toes on the ground i cannot do anythjng but lean on them because they are too low, do you know how to fix this without getting something higher?

[@gmbfit]

Higher is easier. The alternative is being stronger. Using your toes is fine though. As you get stronger, you will use them less.

[@XBLHogMonkey]

How do you know when to move up a progression? I’m on the first level and I can currently hold it for 3 sets of 40 sec. I was thinking I’d move up once I hit 60 sec. is that reasonable?

[@gmbfit]

If you're doing 40s with good form, try extending the legs a bit. When from breaks, pull them back. There's nothing magical that happens at 60s.

[@rudyrich9817]

I can lsit easyly on low parrallete and ring but no way I can on the floor, I have kind of short arm, do I need to work more on compressio'?? Thansk

[@gmbfit]

More likely that you need more complete scapular depression and more endurance in that position.

[@cianw10]

I cant get my legs straight. Is that a flexibility issue or just need to build up the lower abdominal muscles?

[@gmbfit]

Probably both

[@cyssoK]

I can do the tucked position with 1 foot off the ground just fine but when I try to move on to the next progression (both feet off the ground) my butt tends to move way back and I can’t keep my body as straight as it was (my body leans forward as my butt goes back). Is this common due to weakness? Should I keep training these 2 progressions until this improves?

[@gmbfit]

I would work with both feet on the ground like the first progression demonstrated in the video. Be sure to focus on squeezing the legs together and rolling the shoulders back and down.

[@cyssoK]

GMB Fitness thank you, really appreciate the answer

[@Cyranowan]

My butt is not under my shoulders but forward. How to correct?

[@gmbfit]

A little forward is fine. The most important thing is your shoulder position.

[@bodybuildingABC]

im not a weak guy but im really strugling even staying up with my knees tucked and toes on the ground. how long should i rest between sets? and how long should my sets last? should it be to absolute failure every time, or maybe 60-70-80% of the max of time i can do?

[@gmbfit]

It's hard! Rest as long as you need to make the next attempt as good as you can. Sets last until your form isn't worth continuing. If you go to true failure, you're just training yourself to practice very bad form. Don't do that.

[@bodybuildingABC]

@@gmbfit thank you very much. that sounds very logical

[@grantbradley5084]

👍

[@imayhaveadhd]

How often can I do these a week? Is everyday ok?

[@gmbfit]

As often as you can do them correctly is fine

[@HylianHanzou]

Does it matter if we lean back while doing L-sit? Or should we work on having a straight body? 🤔

[@monaxDme]

The L-Sit is best performed with a straight body. Do you have flexibility issues? GMB has also information on that. When you nail the L-Sit and work on the V-Sit leaning back is fine.

[@HylianHanzou]

@@monaxDme I'm working on my pike compression right now, but I'll look for that information to do more troubleshooting ✌️ by the way, in regards of the V-sit, when lifting your legs do you lift your hips as well?

[@monaxDme]

@@HylianHanzou I can do the L-Sit but am currently not working on the V-Sit. This is just the information I got from others. But I think the difficulty of the V-Sit is in between L-Sit and the gymnastics manna. For the manna the hips are lifted to shoulder height. So I think lifting the hips for the V-Sit is okay.

[@francoisiswatching]

@@HylianHanzou Keep doing the compression work, but try using the deep core muscles to raise the legs in control. To feel what should happen, try this while you're sitting: focus on lifting/pulling your lower abs (below the navel) as high as you can. If you are like I were, you're using way too much abs. Oh yes they are strong but they will never work as good as the proper muscles will. Try going from "squeezing your abs" to "lifting your lower abs up" to feel (and see) the difference.

[@HylianHanzou]

@@monaxDme ah yes, I read about the Manna in the book Overcoming Gravity, but sadly I only read carefully about the levers. There was a chart of progressions and the V-sit in different angles was between the L sit and the Manna. And the Manna was rankednas a harder exercise that the Front Lever and Straddle Planche which is pretty amazing.

[@rafaelbueno7567]

you speak similar to Saul Goodman from Better call saul hehe

[@micah864]

First step... i don't have p bars :(

[@tomwyka]

I just heard about this move from your Core podcast. At first the video looked great but in practice (and I sort of saw this before trying) as soon as I start to pick my toes off the floor my torso starts to shift/swing back to put the weight back down in front of me. So I can maybe get one toe off the floor (with all the weight shifting to the other toe which is hard enough) -but it's completely out of current skill level to get both toes off the ground. My torso just swings back on my shoulders to put the weight back down in front of me. And the more I tuck - my torso just continues to swing backward. Seems like you need an amazing amount of arm (shoulder) strength to handle the weight shift. It all falls apart there. But is it as simple as that? (He asks not too hopefully). And it's funny because there's so many recommended core exercises that seem to place so much burden on other parts of the body (like arms and shoulders when you do a long plank).

[@tomwyka]

I just noticed another reply further down. So it seems you need to sit in that both- toes-down position until you can actually lift your toes without a weight shift. Wow. Looks like I'm going to be working on this for quite a long time (like my pistols - working on that for about two years now). I might need to find remedial shoulder work to figure that out.

[@gmbfit]

Yup, if it were easy, it wouldn't make you stronger ;) The shoulder strength is exactly where you need to focus. Think of pushing your shoulders as far away from your ears as possible.

[@tomwyka]

@@gmbfit ears? not really sure what that means. Maybe I should just stick to hollow body hold and such.

[@gmbfit]

You know, those things on the side of your head. HB hold won't build your shoulder strength, but it's a good exercise too.

[@thisismychannel4535]

Yeah cool video and all……. I don’t have those little bars to push me off the ground

[@gmbfit]

Use the floor. It won't hurt you.

[@shad0w_dio99]

im tryna find the guy from death note but this helps ig

[@gmbfit]

good luck

[@sinqzy1496]

I cant raise my legs when doing the L sit

[@gmbfit]

Most people can't. Please start with your knees bent.

[@mohamedaymanerrahmouni]

where should i click? 1:02 xd

[@gmbfit]

Top right corner :) Nobody told Ryan beforehand ;P

[@erichmanstein9560]

i am so happy this gay is absolut Pro

[@user-od2gc6er7m]

What stretching helps L-sit?

[@gmbfit]

Depends on what exactly is holding you back flexibility-wise. We have a section on that toward the bottom of our full tutorial - gmb.io/l-sit/

[@user-od2gc6er7m]

@@gmbfit Oh, thank you so much!

[@gmbfit]

@Jon Beck we have a few options soon your youtube channel. Here are a few options: kzbin.info/www/bejne/bHzVZ357dqmbpbc

[@chrisplayz253]

The scapula must be kept to full retraction or in neutral position? Is it bad if the shoulders go to protraction? Aarghhh

[@gmbfit]

It's not "bad," but it's also not making you better at one of the key things this position is good for. Yeah, keeping the proper position is hard; that's what makes it exercise. Keep at it :)

[@konakid548]

literally no one has p bars hahahha

[@gmbfit]

that's literally untrue

[@deasnuz4609]

L sit is fukin easy

[@gmbfit]

[slow clap]

[@deasnuz4609]

@@gmbfit nah man If a weakling like me can do it then any 1 can do it