Hip flexor compression plus scapular depression. The first ten seconds take weeks; thirty takes months.
L-Sit (Floor)
Support yourself with legs straight out in front, forming an L.
Bottom to top. Meet the criterion for one rung before touching the next.
The hollow body hold is the foundational position of artistic gymnastics and one of the most complete core drills in calisthenics. Lying on your back in an inverted banana shape—arms by the ears, legs together a few centimeters off the floor—the entire core works isometrically at max.
An excellent progression before moving to straight-leg raises.
Hanging straight-leg raises are a direct progression from hanging knee raises. With legs fully extended, you hang from the bar and raise the legs to 90° or more, intensely training the lower abs and hip flexors.
A brutal isometric that trains the core, triceps, and hip flexors together.
L-sit pull-ups combine a pull-up with an L-sit (legs extended horizontally forward). That multiplies demand on the core and hip flexors while keeping full back and arm work—one of the most complete pulling exercises in calisthenics.
Take the test, look at your score, and have your first generated routine in under half an hour.
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