{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "L-Sit Hold",
      "kind": "common"
    },
    {
      "text": "L Hold",
      "kind": "common"
    },
    {
      "text": "Floor L-Sit",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "iliopsoas",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-femoris",
        "role": "prime-mover"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "protraction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "anti-extension"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "parallettes",
      "yoga-block",
      "dip-station"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "382,1852"
  },
  "id": "oec:l-sit",
  "instructions": {
    "setup": [
      "Sit on the floor with your legs fully extended straight in front of you and feet together.",
      "Place your palms flat on the floor beside your hips, with fingers pointing forward.",
      "Engage your core and prepare to push firmly through the ground."
    ],
    "steps": [
      "Press your hands hard into the floor, depressing your shoulders to lift your hips and buttocks off the ground.",
      "Simultaneously contract your hip flexors and abdominals to lift your legs off the floor, keeping your knees completely locked and toes pointed.",
      "Hold your legs parallel to the floor with your body forming a sharp ninety-degree L-shape.",
      "Maintain the hold for the target duration, then lower your hips and legs smoothly back to the floor."
    ],
    "breathing": "Breathe continuously with shallow, controlled breaths while maintaining high intra-abdominal tension throughout the hold.",
    "cues": [
      "Push the floor away",
      "Lock your knees",
      "Point your toes",
      "Keep shoulders down from your ears"
    ],
    "common_faults": [
      {
        "fault": "Bent knees during the hold.",
        "correction": "Actively flex your quadriceps to lock out the knees completely; regress to a tucked or single-leg hold if hip flexor strength or hamstring flexibility is lacking."
      },
      {
        "fault": "Shrugging the shoulders up toward the ears.",
        "correction": "Actively depress your scapulae by pushing your hands through the floor to create maximum space between your neck and shoulders."
      },
      {
        "fault": "Allowing the hips or feet to drop toward the floor.",
        "correction": "Engage the lower abdominals and hip flexors harder, pulling the thighs toward the chest to keep the legs at or above hip height."
      }
    ],
    "safety": {
      "precautions": [
        "Warm up the wrists and shoulders thoroughly prior to performing maximum-effort holds.",
        "If you experience wrist discomfort on the flat floor, use parallettes or push-up handles to keep the wrists neutral."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "L-Sit",
  "previous_ids": [
    "oec:l-hold"
  ],
  "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 Hold",
        "url": "https://wger.de/en/exercise/382/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "bizyguy"
      },
      {
        "title": "wger: L-sit",
        "url": "https://wger.de/en/exercise/1852/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Croak6728"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:foot-supported-l-sit"
    },
    {
      "type": "progression-of",
      "target": "oec:tuck-l-sit"
    }
  ],
  "setup": {
    "position": "support"
  },
  "status": "active",
  "summary": "An isometric bodyweight exercise where the body is supported on the hands with the torso upright and legs extended straight out in front parallel to the floor."
}