Home | Knowledgebase | CALISTHENICS

Beginner L Sit Workout

The L Sit is a great entry level calisthenics move that requires skill, strength and mobility. It is highly scalable, a great goal for anyone getting started and an absolute must for athletes trying to dive deeper in their calisthenics journey.

Hamstring Warm Up


Rest between sets: As Needed
Intensity: Moderate | Focus on form
Shoulder Prehab


Rest between sets: As Needed
Intensity: Light

DemoExercise
Forehead to W
1x8
Straight to W
1x8
Back Extensions
1x8
Elbow Lifts
1x8
Arm Circles
1x12 each direction

Wrist Warm Up


Rest between sets: As Needed
Intensity: Moderate | Focus on form

DemoExercise
Surfer Wrist Warm Up
1x10
Prayer Pose Wrist Stretch
1x10
Yoga Block Wrist Stretch
1x15sec each side

L Sit Workout


Rest between sets: As Needed/Up to 1 min
Intensity: Elevated | Focus on form

DemoExercise
Push Up Leans
6x
Half L Sit Push Up with Elevated Hands
2x5
Half L Sit Back Leans
2x4
Block Assisted L Sit Leg Lifts with Elevated Hands
2x4 each side alternating
Sitting L Sit Leg Lifts Hold
10sec
Reverse Push Up Scapular Push Ups with Elevated Hands
1x5
V-Up Combi
4x total

Post Workout Stretches


Rest between sets: As Needed
Intensity: Light

DemoExercise
Reverse Wrist Stretch
40sec each side
Prep for Half Split
30sec each side