# L-Sit (Overcoming Gravity Level 3)

> The L-Sit (OG Level 3) is a foundational straight-arm compression static hold where the athlete supports their bodyweight on the hands with elbows locked, scapulae depressed, and legs extended straight out at a 90° angle to the torso. It develops lower trapezius depression strength, rectus femoris and iliopsoas active pike compression, and triceps lockout endurance.

- Canonical URL: https://enixfit.com/exercises/l-sit
- Canonical ID: `l_sit`
- Logging Type: `DURATION` (Requires External Weight: false)
- Prerequisite Readiness Gate: 30s Parallel Bar Support Hold + 15 Hanging Knee Raises
- Mastery Standard: 4 sets × 20s floor or parallette hold with legs horizontal
- Primary Muscles: Rectus Abdominis, Iliopsoas & Rectus Femoris, Lower Trapezius
- Secondary Muscles: Triceps Brachii, Pectoralis Minor, Quadriceps

## Step-by-Step Execution
1. **Scapular Depression & Hand Placement**: Place hands slightly ahead of the hip line on the floor or parallettes, lock elbows, and push shoulders down away from ears.
2. **90° Pike Compression**: Lift straight legs with locked knees and pointed toes until heels are level with the hips.

## Technical Coaching Cues
- Push the floor down to create maximum clearance between hips and ground
- Lock quadriceps completely so knees do not micro-bend

## Common Mistakes & Corrections
- **Fault: Shrugged shoulders with neck buried between traps** → Correction: Focus on scapular depression drills before lifting both legs.