The tuck L-sit is T2 in the core progression — the first compression strength movement in the OG2 system. Compression strength is the ability to hold the body in a compressed hip-flexed position while pressing through straight arms. It’s the foundation of the L-sit, the L-sit pull-up, the V-sit, and ultimately the planche.
Setup
Hands on the floor shoulder-width apart, fingers pointing forward (or slightly out). Arms fully extended — elbows locked. Press the floor away: activate your triceps and push your shoulders down.
The Lift
From the floor-press position, draw your knees to your chest and hold. Your hips lift off the floor. Your triceps maintain arm extension under load. Your hip flexors hold the knee position. Your abs brace to connect the pressing and the compression. Hold.
If your hips won’t leave the floor: first check that your arms are fully extended (locked elbows, depressed shoulders). Then check that you’re pressing hard into the floor — not just placing your hands there. The lift comes from the press.
Progressions From Tuck
Once you have a 10–15 second tuck hold: extend one leg at a time — one knee tucked, one leg extended. This is the half-L. When both legs extend simultaneously, that’s the full L-sit. Use parallettes or push-up handles if wrist flexibility is limiting — they give your hands height and make the lift significantly easier.
Progression Standards
3 × 15-second tuck hold, hips off floor, arms extended, consistent → Full L-Sit →
Move. Groove. Repeat. Smooth.
← Side Plank | Next: Full L-Sit →
Move. Groove. Repeat. Smooth.
You're on your way. And we're here with you.