Core Advanced
Rank #52 of 100
L-Sit
A static hold supporting the body on the hands with legs extended straight out — a benchmark of core and hip strength.
- Equipment
- Floor or parallettes
- Focus
- Brace and control
Muscles worked
- Abs
- Hip Flexors
- Quads
- Triceps
How to do it well
- 1 Depress the shoulders and lock the elbows.
- 2 Point the toes and lift the legs to parallel.
- 3 Start with tuck and one-leg variations.
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A full hanging raise that brings the toes all the way up to touch the bar — a demanding compound core movement.
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Dragon Flag
Anchored at the shoulders, the entire rigid body is lowered and raised as one lever — a legendary full-core builder.
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Ab Wheel Rollout
Rolling a wheel out and back while holding a hollow line — one of the toughest anti-extension core exercises.
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