Join Chris Heria as he shows Shawne Lozano How to L-sit properly and begin training to master the L-Sit On The Floor. Follow along as Chis shows you all the progressions to start training anywhere just using your body weight.

There are 4 Main components to mastering the L-sit on the floor:

  1. Flexibility
  2. Hip-Flexor Strength
  3. Core Strength
  4. Shoulder Strength

Each piece is vital to mastering the move. So to begin, we will go over some flexibility and stretching exercises:

  • Standing Legs Crossed Forward Fold
  • Seated Forward Folds
  • Seated Single Leg Forward Folds
  • Standing Knee To Chest
  • Standing Hamstring Stretch

The following progressions will help you develop the strength needed in components 2-4; Hip-Flexor Strength, Core Strength, and Shoulder Strength:

Assisted L-sit Holds

This exercise will really test your hip-flexor strength. If you find it difficult to perform the raise with two legs at a time, try raising just one leg at a time. Keep practicing until you develop the flexibility and the strength on your hip-flexors to perform with two legs.

Tucked L-Sit

For this exercise, you can use a box to be able to start from a high enough position to make the movement easier. Eventually, as you feel more comfortable with the movement, you can progress to using parallettes or stacking books on the floor to make the distance of your body from the ground much shorter. Eventually, you’ll want to perform this exercise flat on the floor.

Tucked L-Sit Walks

This stage of the progression will really build on your shoulder and core strength. If you find it difficult to perform the movement and lift yourself off the ground, try leaving your legs extended instead of tucked and push off your heels. Focus on mastering the shoulder movement and eventually, you should lift your feet higher and higher until you can lift them to the tucked position and lift your heels off the ground.

L-Sit Kicks

During this exercise, do your best to control the motion as much as possible. The slower you do it in full control, the closer you will get to hold a static L-sit on the floor.

There you go! Those are all the progressions to mastering the L-Sit on the floor. Remember to work through each progression, working on perfecting the form and repetitions, and you’ll master this move in no time!

 

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