L-sit Program - Exercises & Workout Plan
Our L-sit program provides the right exercises and workout plan to help you achieve this beginner calisthenics skill.
Based on 31 reviews on Trustpilot
Our L-sit program provides the right exercises and workout plan to help you achieve this beginner calisthenics skill.
The L-Sit Program guides you through a structured approach to achieving the L-sit. With targeted progressions, it develops your strength, flexibility, and control, making the skill accessible to anyone, regardless of fitness level or experience.
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I am glad to have subscribed to Calixpert. It has already helped me make significant progress in just 4 weeks - the pull-up guide has turned one pull-up into 5 and my core stability is much better! The programmes are very well thought out and structured and are highly recommended for both beginners and advanced users. You also have the opportunity to get motivation from a very friendly community and exchange ideas. Malin and Daniel answer questions very quickly and offer very professional support. Once a week there is also the opportunity to have questions answered via video call.I can highly recommend Calixpert to anyone who is interested in calisthenics or simply wants a good balance to their daily work!
I absolutely recommend Calixpert to anyone interested in calisthenics. The structured programmes, expert coaching, and online community provide a safe and fun way to learn new skills and get stronger. Calixpert gives me access to a range of step by step guides, online group calls and specific individualised feedback. Malin and Daniel are approachable and responsive to questions, and always encouraging.I’m new to calisthenics and have really enjoyed the programmes and support over the last month. I’ve gained strength and confidence, and the structure gives me a clear roadmap for training that I can stick to now and in future.
My favorite new appI really like the interactive style of mutual support from members and support from coaches. The leveling up keeps me engaged in the community area, which helps me to remember to work out.
I've been following Malin on Instagram for a while now and came across her own program. I was struggling with a plateau in my progress so I decided to give her program a try and what can I say - I love it! It's so good to have a structured plan, explanatory videos and she responds so quickly. That's another thing I really appreciate: you can ask for advice and get help with individual problems and I asked for a student discount and guess what - Malin made it happen! In general, the price-performance ratio is incredible. The variety of programs is great, you can decide for yourself which level to choose (even within the programs there are lighter and heavier options) and there are special programs for handstand training, mobility, pull-ups, L-sit,...So all in all, Calixpert is for anyone who enjoys exercise, wants general and individualized help, wants a good price and wants to see progress:D
Here everyone can feel welcome…Here everyone can feel welcome regardless of their level of training. Encouraging and helpful forum, even get personal help.Training programms with instructional videos and layouts make så easy to understand. Well done Calixpert !
I love it !At calixpert you feel welcome regardless your previous experience. Malin and Daniel is present, the reply quickly and give you personal advice and pepptalk ! There is a various amount of programs and always something new going on. I can really recommend Calixpert to everyone that want to try or take there bodyweight training to the next level!
I'm having a great time training The exercises are great and the schedule is very suitable for me. Communication is great, as is her interest and quick response. The program is very clear and I see results quickly in my body. I am grateful that I train under a trainer like this 🤍
The use ofe the platform is intuitive…The use ofe the platform is intuitive (meaning that the designed required a lot of time, effort and intelligence)The videos provide a clear, fast and thorough explanation of the exercises.And last but not least, the commitment of the coaches to answer our question as fast and in the best way possible
I am a calixpert member since few…I am a calixpert member since few months and i love it !There is guides to start calisthenics as a beginner and guide to achieve several goals : pull up, handstand, l sit, mobility … with videos to Help you.Morover, Malin is very present, you can send her vidéos or questions. She always answers , motives you, tells you how to improve yourself…I alreardy see progress!Thanks !
I’ve been part of this calisthenics community for 4 months now, and it’s been amazing! In this short time, I’ve learned my first pull-up, gone from 1 to 5 pull-ups, and I’m so close to mastering the L-sit. What I love about this program is how clear and simple everything is. The workouts are straightforward, with great video instructions, and they’re quick enough to fit into any schedule.The best part is how connected you feel to the coaches. They genuinely care about your progress, give solid feedback, and really engage with the community. It’s been such a positive experience, and I highly recommend it to anyone looking to get stronger and learn new skills!
Calixpert is a fantastic resource for anyone wanting to level up their fitness and strength!Before finding Malin and Daniel’s programs, I struggled to stay consistent in the gym and couldn’t find workouts that matched my abilities. Since starting their Female Calisthenics Beginner Course, I’ve seen a huge improvement in my strength and even lost weight—something that felt impossible before.I’m looking forward to tackling more advanced skills like the L-Sit and Pull-Up with their guidance. But what I love most is the supportive community they’ve built. They’re always ready to answer questions and give workout advice.
I discovered Calixpert through Malin's…I discovered Calixpert through Malin's Instagram, and it’s been an amazing journey! Their guidance has helped me learn so much about calisthenics. The training programs are clear, well-structured, and super effective. Whether you're a beginner or looking to level up your skills, Calixpert is worth it. I highly recommend it!
I am really happy about my subscription!I am really happy with my Calixpert subscription. I was a complete beginner when I first joined, a couple of months ago, and I am already seeing progress. I like the way classes are built, easy to follow and organized! I would definitely recommend Calixpert to anyone!
My biggest recommendations!Let me put this way: after following this program for only three weeks, I did my first ever 3 chin-ups-in-row!!This is the BEST platform if you want to learn calisthenics. No doubts.You’ll have a ton of different programs (including warm-ups and wrist routines) and an amazing community with love and support.I can always ask Malin and Daniel if I have any doubts or concerns about anything in the programs. Always fast response also. Malin and Daniel, if I could give you 10 stars - I would ❤️
Exceptional teamwork!Malin and Daniel have made calisthenics so achievable, especially for True Beginners through to pro enthusiasts! The membership has amazing value, personalized coaches support, weekly community video meetings, many long-term and short-term programs, super active community, and more! The members they have attracted are all kind and supportive!Any skill you want to learn or progress in, you'll find the building blocks you've needed at Calixpert! If you still need convincing??? Try their free community! Malin and Daniel are so generous with their knowledge and hard work! They truly opened some of the routines and programs for free!!! It's most impressive how they've developed the schedules. Progress and improvements are seen by the 2nd week! Seriously, they are the team to help you reach your dreams of calisthenics!
Calixpert and my first pull up ever!I joined Calixpert with the goal of doing my first pull up. I didn’t know how to start or what workout would be the most effective. The pull up guide in their platform is great, effective, and easy to navigate. I finally achieved my first pull up after a consistent 50 days!!!!
I truly have nothing but great things…I truly have nothing but great things to say about Calixpert! Malin and Daniel are fantastic coaches and inspiring athletes! They take the time to help everyone and respond as soon as they can. I also love that we can talk to other members of the community for feedback/support!The programs themselves are phenomenal and I am quickly seeing strength progressions into week 3 of my training! I am actually VERY amazed at how quickly the routines are helping me move forward, and adding the structure of these programs to my workout routines was definitely what was missing!Calisthenics has always been something I have wanted to challenge myself with and get better at. I have struggled with upper body work my entire life and love learning new abilities I know I'm capable of over time. I'm extremely happy I decided to join after discovering Malin on Facebook! The price is fair for what I am getting out of the programs overall, and I can't wait to continue becoming a better me!I highly recommend Calixpert!
This program is built to adapt to your body, not push against it. With a structured, step-by-step approach, you'll develop strength, perfect your form, and progress at a steady pace. Rather than rushing through the levels, you'll have the time to build the core and upper-body control needed for a solid L-sit, making sure your holds are strong, stable, and long-lasting.
The first step is building arm and shoulder strength to help you feel comfortable supporting your body on the parallettes or floor. From there, we’ll focus on core and hip flexor activation, which are essential for holding a strong and controlled L-sit. Each stage is designed to gradually strengthen your body, ensuring steady progress and confidence as you advance.
If you can already hold an L-sit for a few seconds but want to extend your hold time and refine your form, this program will help you get there. Using our proven method, you’ll build core strength and endurance through short but effective sessions. Each week, you'll feel stronger and more in control as you hold your L-sit for longer. And once you’ve mastered it, you can take your progress even further by starting our V-sit program to reach the next level.
This program is rooted in simplicity and effectiveness:
By focusing on small, manageable steps, you’ll build lasting strength and confidence.
The L-sit routine is done first in your workout to give it your full energy and focus.
You’ll see your growth week by week, keeping you motivated to keep going.
Whether you're starting from scratch or building on your current ability, this L-sit program will guide you every step of the way. Join today and unlock your full potential—one second at a time! And once you’ve mastered the L-sit, take it to the next level with our V-sit program.
You don’t need to meet any strict prerequisites to start an L-sit program, but having a basic level of strength will make the learning process smoother. If you can hold a plank for at least 30 seconds, perform a few dips on parallel bars, and do some hanging or lying leg raises, you’re in a good position to begin training. If you’re not there yet, working on core strength, hip flexor endurance, and shoulder stability will help you progress faster. Regardless of your starting point, consistent practice with the right progressions will help you build up to a full L-sit over time.
How long it takes to learn the L-sit depends on your current strength and flexibility. If you already have strong core muscles, hip flexors, and shoulder stability, you could achieve a solid L-sit in about 4-6 weeks with consistent practice. If you're starting from scratch, it may take a few months to build the necessary strength and endurance. The key is regular training with progressions like tuck holds, pike pulses, and core compression work. Stay consistent, and you'll see steady progress toward mastering the full L-sit.
No special equipment is required to learn the L-sit, but some tools can make training easier. Parallel bars or dip bars are helpful because they provide more clearance for your legs and reduce the need for extreme flexibility. Yoga blocks can also be useful if you’re practicing on the floor, as they elevate your hands and make it easier to lift your legs. If you're working on building strength, resistance bands can assist with leg lifts and core compression drills. While none of these are mandatory, they can make progressions more manageable as you work toward a full L-sit.
The program is designed to be done 3 times per week, on non-consecutive days like Monday, Wednesday, and Friday. Each session is short, taking about 20 minutes.
Absolutely! This program is tailored specifically for beginners, starting with simple exercises to build strength and confidence. It guides you step-by-step, so you’ll never feel overwhelmed.
The L-sit is a full-body exercise that primarily targets the core, but it also engages several other muscle groups.Your abs and obliques work hard to keep your torso stable and prevent your legs from dropping. The hip flexors play a big role in holding your legs up and maintaining the L-shape. Your quadriceps stay engaged to keep your legs straight, while your shoulders and triceps support your body weight and keep you elevated.Since the L-sit requires strength, endurance, and stability from multiple muscle groups at once, it’s one of the best exercises for building overall body control and core power.
This program is structured to keep you moving forward at a pace that feels achievable and rewarding.
The L-sit is a powerful bodyweight exercise where you support yourself on your hands while keeping your legs extended straight in front of you, forming an "L" shape. This move requires a strong core, hip flexors, and upper body stability. It’s a staple in gymnastics and calisthenics because it builds strength, control, and endurance.
The L-sit is a full-body move that primarily targets the core, including the abs and obliques, which stabilize your body and keep your legs up. Your hip flexors work hard to maintain the leg position, while your shoulders and triceps support your weight. Your quadriceps also play a role by keeping your legs straight and engaged. Because it requires strength and endurance from multiple muscle groups, the L-sit is one of the best exercises for building functional core stability.
Before attempting a full L-sit, you should develop a baseline of strength. A good foundation includes:
Plank hold: At least 30-45 seconds to build core endurance.
Knee raises: 5-10 reps to strengthen the hip flexors.
Push-ups: 5-10 reps
You can practice the L-sit on different surfaces, each with its own level of difficulty. Parallel bars or dip bars are the best starting point since they provide more clearance for your legs. The floor is more challenging because you need greater flexibility and core compression to lift your legs. Rings add another layer of difficulty due to their instability, requiring extra control from your shoulders and core. If you're just starting, begin with parallel bars before progressing to the floor or rings.
A tucked L-sit is when you keep your knees bent close to your chest, making it easier to hold. This variation allows you to build strength without needing as much flexibility or endurance. A full L-sit requires your legs to be fully extended, which demands more strength and hip flexor engagement. Transitioning from a tuck to a full L-sit is the best way to gradually develop the required muscle control and endurance.
If you can hold a tuck but can’t extend your legs, your hip flexors and quads might not be strong enough. To build the necessary strength, practice straight leg raises while lying on your back, holding your legs just above the ground for time. Isometric holds and hamstring flexibility drills also help, as tight muscles can make it harder to lift and maintain the position.
Pike pulses are one of the best exercises to develop the core and hip flexor strength needed for an L-sit. Sitting on the floor with your legs straight in front of you, lift your legs up in small pulses while keeping them straight and your core engaged. This movement builds the compression strength required for an L-sit. Tuck holds also help with endurance, while dips and shoulder presses improve upper body stability. Consistently training these movements will make it much easier to hold a full L-sit over time.
The time it takes to achieve an L-sit depends on your starting level. If you already have a strong core and upper body, you might be able to hold a full L-sit within 4-6 weeks. If you're building strength from scratch, it could take a few months of consistent practice. The key is to follow the right progressions and train regularly.
Yes, even beginners can work toward an L-sit with the right approach. Start with tuck holds to develop endurance, then practice seated leg lifts to strengthen your hip flexors. Hanging leg raises will also help build the necessary core control, and parallel bar holds will develop upper body endurance. With patience and steady progress, you'll eventually be able to achieve a full L-sit.
It’s not recommended to do pull-ups every day. Training 3 times per week with rest days in between is more effective because your muscles need time to recover and grow stronger. Rest is an essential part of building strength, as overtraining can lead to fatigue, slower progress, or even injury. On your rest days, focus on recovery and light activities like stretching or mobility work to support your training.