Tier 1 · Foundation · Core

L-sit progression

The L-sit is the first static skill most street workout athletes learn. It builds compression strength, shoulder depression and a strong core — all of which carry over to levers, handstands and the muscle-up. You can train it on parallel bars, parallettes or even two chairs.

The 5 steps to the l-sit

Move to the next step only when you hit the target with clean form, 2–3 sessions in a row.

0/5 unlocked

Support hold3 × 30 sArms locked on dip bars, shoulders pushed down away from your ears.
Tuck L-sit3 × 15 sLift both knees to your chest while staying in the support position.
One-leg L-sit3 × 10 s / legOne leg tucked, the other extended. Alternate every set.
Full L-sit3 × 10 sBoth legs straight and level with your hips, toes pointed.
L-sit 30 s1 × 30 sBuild to a single clean 30-second hold. You've got it.

Tick a step once you hit its target. Progress is saved in this browser.

Related skills

Tier 1

Handstand progression

Balance upside down on your hands with a straight body line.

Tier 2

Muscle-up progression

Pull yourself from a hang to above the bar in one explosive movement.

Tier 2

Back lever progression

Hold your body horizontal, face down, below the bar.