Workout Description
Maximum time holding an L-Sit position (legs straight, parallel to the ground) without support.
Why This Workout Is Medium
Tests core strength, hip flexor endurance, and triceps strength.
Benchmark Times for L-Sit Hold: Max Time
- Elite: >1:21
- Advanced: 0:45-1:01
- Intermediate: 0:22-0:30
- Beginner: <0:04
Training Focus
This workout develops the following fitness attributes:
- Flexibility (8/10): Good hamstring flexibility allows for straighter legs, making the hold more challenging but also more 'correct'. Hip flexor flexibility/strength interplay is important.
- Stamina (7/10): Holding an L-Sit for max time is a significant test of isometric stamina in the core (abdominals, hip flexors), triceps, and shoulders (if on parallettes/rings) or quads/hip flexors (if on floor).
- Strength (6/10): Requires substantial core strength to lift and hold legs parallel to the ground. Triceps and shoulder strength are key for support on apparatus. Hip flexor strength is critical.
- Endurance (2/10): Minimal cardiovascular demand. Primarily a test of isometric strength and endurance in specific muscle groups.
- Power (1/10): Purely a static isometric hold. No explosive power involved.
- Speed (1/10): Not applicable. The 'speed' is in how quickly one fatigues and breaks the position.
Modality Profile
A pure gymnastics isometric hold testing core and triceps strength.
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