L-sit
6 holds of up to 15 s in an L-sit, 45 s rest.
- Slot
- Strength
- Focus
- Stability
- Time
- 5 min
- Intensity
- Moderate intensity
- Injury risk
- Low injury risk
- Equipment
- Floor space
How to do it
Sit on the floor with your legs straight and hands flat next to your hips (or on two books or parallettes). Push down through straight arms, lift your hips and legs off the floor, and hold your legs straight out in front of you so your body makes an L. Hold for up to 15 seconds, rest 45, and do 6 holds. Too hard? Bend one or both knees (a tuck). You can also do it hanging from a bar. Helps with mantles and keeping your feet up on steep walls.
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
L-sit
0:00 / 5:20
Ready
5:20
6 rounds
6 holds of up to 15 s in an L-sit, 45 s rest.
High risk: read the protocol, stop if anything feels wrong.
- 6
- rounds
- 15s
- work
- 45s
- rest
- 5:20
- total
Done.
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Take the quizWho it's for
Mantles, topping out, and steep climbing where your feet cut and you have to bring them back. It carries over better than most core exercises because the shoulders have to work at the same time.
Common mistakes
- Rounding the back and shrugging. Push the floor away and pull the shoulders down away from the ears. If your neck disappears, reset.
- Calling a bent-knee hold a full L-sit. A clean tuck is worth more than a sloppy L. Be strict about the shape.
- Holding to failure every set. The last three seconds of a failing hold are all shoulder and no core.
- Letting the toes drop. Pull them toward your shins and keep the legs actively straight.
How to progress
Tuck, then one leg extended, then full L, then raised on parallettes or hanging from a bar, then a V-sit. Add hold time at each shape before you change shape. Fifteen clean seconds is the gate.
When it fits
The training periods this exercise fits into in Blok Sessions.
Base Lots of easy climbing, good movement and aerobic fitness.
Strength Stronger fingers and pulling, with weight you control.
Power Explosive moves, momentum and coordination.
Power Endurance Keep your power through one hard move after another.
Endurance Climb longer before you pump out, by moving efficiently.
Performance Peak for a trip or a comp: focus, reading problems, trying hard.
Deload Train less, let your fingers recover, keep moving.