Strength Training · Calisthenics · Gymnastics
Tuck L-Sit
The tuck L-sit is a straight-arm support hold with your knees bent and feet off the floor. It trains abdominal strength, hip flexor endurance, and your ability to support your body on your hands.
- Beginner
- Low injury risk
- Rest 45 sec
How to do it
- Place the parallettes parallel to each other, about shoulder-width apart.
- Sit between the handles with your knees bent and feet on the floor.
- Grip the handles beside your hips.
- Press through the handles to lift your hips with straight arms.
- Draw your knees toward your chest until your feet clear the floor.
- Hold your body suspended in this tucked position.
- Lower your feet to the floor under control.
Form cues
- Keep your shoulders away from your ears.
- Keep your ribs drawn down.
- Breathe in short, steady breaths.
Common mistakes
- Kicking into the holdLift your feet slowly so momentum does not carry you off balance.
- Letting the tuck openKeep your heels close to your hips to make the hold manageable.
- Leaning too far forwardCenter your weight over the handles rather than tipping onto their front ends.
Safety
Supporting your body weight can strain your wrists, elbows, or shoulders if you exceed your current capacity. Unstable parallettes can slip or tip, causing a short fall.
- Use low, sturdy parallettes on a level, nonslip surface.
- Start with brief holds instead of testing your maximum time.
- End the hold when your elbows begin bending or your grip starts slipping.
- Stop if you feel joint pain.
If you cannot support yourself comfortably or have existing wrist, elbow, or shoulder symptoms, use a feet-supported hold and seek guidance from a physiotherapist if symptoms persist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Parallettes
Sets and reps
- Sets
- 3–4
- Target
- 5–15 seconds
- Rest
- 45 sec
Build toward the upper end of the range before trying a longer-leg position.