{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Straddle Sit",
      "kind": "common"
    },
    {
      "text": "Straddle L-Sit Hold",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "iliopsoas",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-femoris",
        "role": "prime-mover"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "pectoralis-minor",
        "role": "synergist"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "tensor-fasciae-latae",
        "role": "synergist"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "protraction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "anti-extension",
      "vertical-push"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "advanced"
  },
  "equipment": {
    "optional": [
      "parallettes",
      "mat",
      "yoga-block"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1847"
  },
  "id": "oec:straddle-l-sit",
  "instructions": {
    "setup": [
      "Sit on the floor with your legs spread apart in a wide straddle.",
      "Place your hands on the floor between your thighs, positioned just in front of your hips with fingers pointing forward or slightly outward.",
      "Fully extend your knees and point your toes."
    ],
    "steps": [
      "Depress your shoulders downward and press firmly through your palms to lock out your elbows.",
      "Contract your abdominals and hip flexors vigorously to lift your hips and both legs completely off the floor.",
      "Hold your legs horizontally off the ground in the wide straddle position for the target duration.",
      "Lower your hips and legs back to the floor with control."
    ],
    "breathing": "Maintain shallow, rhythmic breaths while keeping strong abdominal brace throughout the isometric hold.",
    "cues": [
      "Push the floor away",
      "Lock the knees and point the toes",
      "Compress your chest toward your hips"
    ],
    "common_faults": [
      {
        "fault": "Bending the knees to make the hold easier",
        "correction": "Actively flex the quadriceps to keep the knees completely locked out; use elevated surfaces like parallettes if clearance is insufficient."
      },
      {
        "fault": "Shrugging the shoulders upward toward the ears",
        "correction": "Actively depress the scapulae downward by driving the hands hard into the floor."
      },
      {
        "fault": "Heels touching or dragging on the floor",
        "correction": "Lean slightly forward and squeeze the hip flexors harder to compress the torso and elevate the legs."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure adequate wrist mobility and warm up thoroughly before loading straight wrists on the floor; use parallettes or push-up handles if experiencing wrist discomfort."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Straddle L-Sit",
  "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: Straddle L-Sit",
        "url": "https://wger.de/en/exercise/1847/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Croak6728"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:l-sit"
    },
    {
      "type": "substitute-for",
      "target": "oec:l-sit"
    },
    {
      "type": "progression-of",
      "target": "oec:tuck-l-sit"
    },
    {
      "type": "progression-of",
      "target": "oec:foot-supported-l-sit"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "support"
  },
  "status": "active",
  "summary": "An advanced bodyweight isometric hold where the body is supported on the hands with the legs held straight and spread wide parallel to the floor."
}