L-sit: why is it important to train the hips flexors
L-SIT
The L sit is a gymnastic isometric hold where you support your bodyweight on your hands while holding your legs straight and parallel to the floor . It can be performed on floor, on parallettes/parallel bars or rings . I personally consider this exercise achievable by almost anyone.
Hello again calisthenics friends . Today I want to talk about the L sit , one of the first skills that you approach when you are a beginner and you are new to this amazing sport.
When you perform an L-sit you need :
CORE strength : Holding the L-Sit requires constant core engagement, leading to improved abdominal endurance and strength.
Hamstring flexibility
Hip flexor strength
Upper Body Stability: Also the upper body is important , in fact shoulders, triceps, and chest muscles work together to support your body weight.
While this exercise primarily targets the core, the role of the hip flexors is paramount in both achieving and maintaining this position.
WHAT ARE THE HIPS FLEXORS ?
The hip flexors are a group of muscles responsible for bringing the thigh toward the torso. Key players include:
Iliopsoas: Comprised of the iliacus and psoas major, this muscle group is the primary hip flexor, facilitating hip flexion and contributing to trunk stability.
Rectus Femoris: Part of the quadriceps, it assists in hip flexion and knee extension.
Sartorius: The longest muscle in the body, aiding in hip flexion, abduction, and external rotation.
Pectineus: Assists in hip flexion and adduction.
COMPRESSION
As already mentioned, In the L-sit, the body is supported by the arms while the legs are extended horizontally. This position demands significant hip flexor engagement to maintain the legs in a lifted position. Without sufficient hip flexor strength, the legs will tend to drop, making it difficult to maintain the position for an extended period. Weak hip flexors can also lead to compensatory movements, increasing strain on other muscles and joints, potentially leading to discomfort or injury.
This sustained contraction of the ileopsoas not only keeps the legs elevated but also stabilizes the pelvis, preventing posterior tilt and maintaining spinal alignment.
This is why individuals should incorporate specific exercises that target hip flexor strength and endurance into their training regimen. Progressive exercises that engage the iliopsoas can lead to improved performance in the L-sit and other movements requiring robust hip flexion.
Additionally, maintaining flexibility in the hip flexors is essential. While strength is crucial, flexibility ensures a full range of motion and reduces the risk of injury. Incorporating both passive and active stretching techniques can enhance hip flexor flexibility, contributing to better performance in the L-sit and other athletic activities.
However, today we will focus on hip flexor strength.
So, the question now is: what do I do if I lack of hip flexor strength?
I can show you a few exercises that can help.
SINGLE LEG COMPRESSION LIFTS
Sit on the floor with legs extended straight in front.
Place your hands beside your thighs, fingers pointing forward.
Engage your core and press into the ground to lift one leg as high as possible.
Bring down the leg and do it again
When you hit 10/15 reps switch legs
Progression : to make the exercise harder simply place your hands a bit further towards your feet
Bottom position
Starting position , place your hands where you prefer .
Top position
Lift the leg up and down , then switch .
DOUBLE LEG COMPRESSION LIFTS
This variation is harded than the previous one . Sit on the floor with legs extended straight in front.
Place your hands beside your thighs, fingers pointing forward.
Engage your core and press into the ground to lift both legs as high as possible.
Bring down the leg and do it again
When you hit 10/15 reps switch legs
Progression : to make the exercise harder simply place your hands a bit further towards your feet
Bottom position
Starting position , place your hands where you prefer .
Top position
Lift both legs up and down.
SINGLE AND DOUBLE LEG COMPRESSION HOLD
Sit on the floor with legs extended straight in front.
Place your hands beside your thighs, fingers pointing forward.
Engage your core and press into the ground to lift both legs as high as possible
Hold the legs up for 10 seconds
Progression : to make the exercise harder simply place your hands a bit further towards your feet
Hold the position at the top , don’t do reps here . You can do with both legs up ( harder) or with single leg ( easier )
DOUBLE LEG EXTENSION (from tuck )
Sit on the floor with legs close to your chest
Place your hands beside your thighs, fingers pointing forward.
Engage your core and extend your legs forward and up .
You can choose if holding the position ( with legs straight ) for a few seconds or simply do 10/12 repetitions .
Progression : to make the exercise harder simply place your hands a bit further towards your feet
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CONCLUSION
The L-Sit is a fantastic exercise for building strength, endurance, and control. Although it requires patience and consistent effort, the rewards are well worth it. By following a structured progression and avoiding common mistakes, anyone can master the L-Sit and reap its full benefits. Start today, and take your core strength to the next level!
