Achieving the L-Sit: Progression 2 (half leg extension)

Once you’re able to hold the tuck position hold for 8-10 seconds, then you’re ready to move onto the next major progression - the half leg extension.

From the tuck position you'll focus on extending one leg and holding the position. Start with both legs in the tuck position and extend one leg just past the tuck position. Hold this position for as long as you can, keeping a tight core and with your arms locked out and shoulders pinned back. Practice alternating between legs and gradually extend the ‘forward’ leg further (widening the angle) to build up more strength.

The further forward your legs are, the greater the weight/resistance that you’ll need to support and ‘balance' so if you’re going to achieve an L-Sit, you’ll need to train your body gradually.

Before moving onto the next progression, you should be able to hold a decent half leg extension for 8-10 seconds (per leg).

*A note on ‘balance’: being able to balance (i.e. finding and holding a point where your legs (and gravity) don’t weigh you down so they immediately touch the floor) is a key part of the L-Sit, but not the most important. In order to find and hold the balance point, you need shoulder, arm, core and leg strength. Having short arms, long arms, long legs or short legs is not a barrier to being able to perform an L-Sit.