{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "L-Sit (Foot Supported)",
      "kind": "common"
    },
    {
      "text": "Heel-Supported L-Sit",
      "kind": "common"
    },
    {
      "text": "Supported L-Sit",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "iliopsoas",
        "role": "prime-mover"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "synergist"
      },
      {
        "muscle": "quadriceps",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "protraction"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "anti-extension",
      "vertical-push"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "parallettes",
      "yoga-block",
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1853"
  },
  "id": "oec:foot-supported-l-sit",
  "instructions": {
    "setup": [
      "Sit on the floor with your legs fully extended in front of you and feet together.",
      "Place your palms flat on the floor alongside your hips, fingers pointing forward or slightly outward."
    ],
    "steps": [
      "Drive down firmly through your hands to depress your shoulders and lift your pelvis and thighs off the floor.",
      "Keep your heels resting lightly on the ground to provide balance and take a small amount of weight off your core and hip flexors.",
      "Lock your elbows out completely and brace your abdominal wall to maintain hip elevation.",
      "Hold the elevated isometric position for the desired duration, then gently lower your hips back to the floor."
    ],
    "breathing": "Breathe shallowly and steadily through the diaphragm while maintaining deep abdominal tension.",
    "cues": [
      "Push the floor away",
      "Lock the elbows",
      "Keep the heels light",
      "Chest tall and shoulders down"
    ],
    "common_faults": [
      {
        "fault": "Shrugging the shoulders up toward the ears.",
        "correction": "Actively press downward into the floor to depress the scapulae and create space between your shoulders and ears."
      },
      {
        "fault": "Bearing too much weight through the heels.",
        "correction": "Engage the hip flexors and abs to lift as much leg weight as possible, using the heels only for light balance assistance."
      },
      {
        "fault": "Soft or bent elbows during the hold.",
        "correction": "Fully extend and lock out your arms to support your bodyweight structurally through your skeleton."
      }
    ],
    "safety": {
      "precautions": [
        "If wrist mobility or discomfort is limiting on the flat floor, use parallettes, push-up handles, or yoga blocks."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Foot-Supported L-Sit",
  "previous_ids": [
    "oec:l-sit-foot-supported"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: L-Sit (Foot Supported)",
        "url": "https://wger.de/en/exercise/1853/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Croak6728"
      }
    ]
  },
  "relations": [
    {
      "type": "regression-of",
      "target": "oec:l-sit"
    },
    {
      "type": "substitute-for",
      "target": "oec:l-sit"
    },
    {
      "type": "regression-of",
      "target": "oec:tuck-l-sit"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "support",
    "range": "full"
  },
  "status": "active",
  "summary": "A calisthenics regression of the L-sit where the hips are pressed off the floor while the heels remain lightly grounded."
}