L-sit (hold) progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Dip support (hold) · Beginner · timed
   A static hold on parallel bars with the arms locked straight, the shoulders pressed down away from the ears and the body vertical, feet off the floor.
2. L-sit swing (dip bars) (hold) · Intermediate · timed
   An intermediate step toward the L-sit on parallel bars (dip bars). From a straight-arm support, the legs swing back and forth and the forward swing carries straight legs up level with the hips into an L, held for 3-5 sec
3. L-sit (hold) · Advanced · timed
   Sitting with straight legs together and hands flat beside the hips, the straight arms press down so the hips and legs lift off the floor and are held with the legs straight and horizontal, body forming an L.