{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Tucked L-Sit",
      "kind": "common"
    },
    {
      "text": "Tuck Sit",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "iliopsoas",
        "role": "prime-mover"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "rectus-femoris",
        "role": "synergist"
      },
      {
        "muscle": "triceps-brachii",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "protraction",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "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",
      "dip-station",
      "bench",
      "yoga-block"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1704"
  },
  "id": "oec:tuck-l-sit",
  "instructions": {
    "setup": [
      "Sit on the floor, parallettes, or between dip bars with your hands placed directly beneath or slightly ahead of your shoulders.",
      "Grip the apparatus firmly or press your palms flat into the floor with fingers spread."
    ],
    "steps": [
      "Depress your scapulae by pushing hard through your hands to lock out your elbows and raise your torso off the support surface.",
      "Pull your knees tightly toward your chest, bending your hips and knees while lifting your feet off the floor.",
      "Hold the tucked position with hips elevated, shoulders pushed down away from your ears, and elbows fully extended for the target duration.",
      "Lower your feet and hips back down with control to complete the set."
    ],
    "breathing": "Maintain shallow, steady diaphragmatic breathing while keeping high intra-abdominal pressure throughout the hold.",
    "cues": [
      "Push the floor away",
      "Long neck",
      "Knees to chest",
      "Lock the elbows"
    ],
    "common_faults": [
      {
        "fault": "Shrugging the shoulders up toward the ears.",
        "correction": "Actively depress your scapulae by driving your hands down into the ground throughout the hold."
      },
      {
        "fault": "Soft or bent elbows.",
        "correction": "Fully lock out your elbows and contract your triceps to create a stable skeletal support pillar."
      },
      {
        "fault": "Letting the knees drop low away from the chest.",
        "correction": "Actively compress your hip flexors and pull your knees as high into your torso as possible."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure wrists and shoulders are adequately warmed up before performing support holds."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Tuck 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: Tuck L-sit",
        "url": "https://wger.de/en/exercise/1704/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "clafal"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:foot-supported-l-sit"
    },
    {
      "type": "regression-of",
      "target": "oec:l-sit"
    },
    {
      "type": "variation-of",
      "target": "oec:l-sit"
    },
    {
      "type": "substitute-for",
      "target": "oec:l-sit"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "shoulder"
    },
    "position": "support"
  },
  "status": "active",
  "summary": "An isometric calisthenics hold supporting the body on straight arms while holding the knees tucked tightly to the chest."
}