Eccentryx / Exercise Atlas / core
L-sit hold (parallettes or rings)
Press into handles, depress scapulae, lift legs to parallel, toes pointed.
Muscles
- Primary
- hip flexors
- Supporting
- triceps, abs, shoulders
Mechanics
- Pattern
- compression
- Equipment
- parallettes, rings
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Hip flexors contracting hard, shoulders depressed, arms nearly locked.
- Progression
- Extend one leg at a time, then both for a full L-sit.
- Regression
- Tuck L-sit — knees pulled to chest instead of legs extended.
Watch for
- Shrugging the shoulders
- Bending knees as a cheat (unless regressing)
- Losing core tension mid-hold
Substitutions
- Frog stance (BW core + balance)
- Hollow body hold
- Hanging knee raise