Are You Struggling With Your L-Sit or V-Sit?

Learn how to L-Sit, then seamlessly advance to the V-Sit with this follow-along workout routine and tutorial for calisthenics beginners.

6 Exercises to Get Your L-Sit/V-Sit

Here are 6 areas to work on to improve both your L-Sit and V-Sit if you don’t want to do the follow along v-sit workout. Watch the video above for a demo of each drill.

  1. Quad Extension: Work on your ability to fully straighten your knees.
  2. Spinal Flexion & Hamstring Mobility: Incorporate Jefferson Curls.
  3. Shoulder Strength: Include Scap Shrugs, Support Holds, or full range of motion Dips.
  4. Core Compression: Include drills to improve your ability to actively lift your thighs to your torso.
  5. Pike Stretches: Add these to your daily stretch routine.
  6. Direct V-Sit Work: Practice V-Sit/L-Sit a few times per week, aiming for at least 60s of total hold time in each session along with adding in the accessory drills we just talked about.

L-Sit Transformations

Using the drills listed above, I’ve helped hundreds of clients learn how to L-Sit. Here are some of my client transformations using my 8-Week Calisthenics Program

How long it takes you to learn to L-Sit will dramatically depend on your previous history with bodyweight exercises, mobility, training frequency, and programming. If you’re brand new to calisthenics, aim to achieve a tucked L-Sit on dip bars within 8-12 weeks. If you’re already quite mobile, it may take you significantly less time, as I’ve seen in my beginner calisthenics program. 

L-Sit Beginner Progressions

What’s the biggest mistake calisthenics beginners make when learning how to L-Sit? It’s attempting to do the full progression without practicing the regressions first – which is a great way to feel discouraged.

As with most calisthenics skills, we must practice a more accessible version of the exercise to slowly level up to the main skill. Think incline push-ups before floor push-ups, banded pull-ups before bodyweight pull-ups, or bench dips before full dips. It’s the same with L-Sits! So, here’s how to start training for your L-Sit:

1. Support Holds

The easiest way to begin working on your L-Sit is to add support holds into your current training routine. As a beginner, aim to accumulate 60s of hold time per training session (2-3x per week). These can also be done on rings for an added challenge. 

To perform a support hold:

1. Grip your bars shoulder-width apart.

2. Lift your feet. Create a hollow body shape (tuck your pelvis under and engage your core).

3. Squeeze your thighs together.

4. Reduce any swinging by tightening your core.

5. Depress your shoulders (create space between your ears and shoulders).

6. Keep your neck neutral. 

7. Continue fighting to push the bar away from you

8. Don’t forget to breathe!

girl demonstrates incline tricep push ups at park

Remember to depress your shoulders while performing a Support Hold, L-Sit or V-Sit. 

girl demonstrates incline tricep push ups at park

2. Elevate Your Hands

The height at which you perform the L-Sit or V-Sit will dramatically affect the difficulty. The closer your hands are to the floor, the harder it is. So, for beginners, start by practicing on dip bars or p-bars (or two chairs if you’re following along at home) so that your legs can dip below your wrists. If you can’t hold your legs up the entire time, resort back to the Support Hold position.

calisthenics athlete showing the difference between a crow and crane pose

3. Tuck Your Legs

Another way to make the L-Sit easier is by performing a tuck instead! Once you can hold the tuck, move on to a single leg, then straight legs. 

calisthenics athlete showing the difference between a crow and crane pose

15 Minute Follow Along L-Sit & V-Sit Workout

Learn how to V-Sit and L-Sit with this 15-minute follow-along workout that includes beginner to advanced modifications. If you’re serious about getting your V-Sit, practice 2-3x per week with at least 1 rest day between each session. 

L-Sit to V-Sit Progression List

Here’s a complete list of progressions to take you from an L-Sit beginner to a V-Sit expert. Slowly tick your way down this list until you’ve reached the end 🙂 

1. Support Hold
2. Tucked L-Sit on Dip Bars
3. Single Leg L-Sit on Dip Bars
4. L-Sit with Legs below 90degrees on Dip Bars
5. Tucked L-Sit on P-Bars
6. Single Leg L-Sit on P-Bars
7. Full L-Sit with legs at or just above 90 degrees on P-Bars
8. L-Sit with a knee bend on the floor
9. Full floor L-Sit
BONUS: Knee to nose compressed L-Sit (as shown below)
10. Straddle Tucked V-Sit on P-bars
11. Tucked V-Sit on P-Bars
12. Single Leg V-Sit on P-Bars
13. Full V-Sit on P-Bars
14. Open Legs Tucked V-Sit on floor
15. Straddle V-Sit on floor
16. Full V-Sit on floor

What Comes After A V-Sit?

Did you think the regular V-Sit was the end progression?! If so, you’d be incorrect. When it comes to calisthenics, there’s always a way to make a skill harder! In this case, you’d progress from the regular V-Sit, to the I-Sit, then the Manna as shown below (I’m no where near close to that yet).

How to L-Sit Conclusion

Today’s L-Sit to V-Sit guide covered the 6 top exercises to include in your training, ran you through a follow-along routine to make things as simple as possible, and included a list of all the progressions to take you from Support Solds up to V-Sits. For a full program including progressive overload, sets, reps, and rest times, check out my 8-Week Beginner Calisthenics program. And if you want to strengthen your calisthenics fundamentals, check out my list of FREE calisthenics workouts.

Home > Calisthenics Workouts > How to L-Sit & V-Sit