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Kufu / Skill trees / L-sit
Skill tree · Core & Compression

L-sit progression

An L-sit is a support hold on your hands with both legs held straight out in front of you, parallel to the floor. Kufu's l-sit tree has 8 nodes, from Support hold (Feet on floor, shoulders depressed, 30 sec) to V-sit (Legs raised above L position, 10 sec). Each node opens only when you pass its challenge.

From the tree that ships in Kufu 2.0 · Last updated 2026-10-13

  1. Step 1

    Support hold

    Challenge to open itHold 30 secFeet on floor, shoulders depressed, 30 sec
    Drills to practise (1)
    • Parallette support hold 4 × 20–30 secArms locked, shoulders pushed down away from the ears. Feet stay on the floor.
  2. Step 2

    Single leg lifts

    Challenge to open it10 clean reps each sideAlternate legs, maintain position
    Drills to practise (1)
    • Parallette single leg lifts 3 × 8 each legFrom the support hold, lift one leg without letting the shoulders rise.
  3. Step 3

    Tuck L-sit

    Challenge to open itHold 15 secKnees bent, feet off ground, 15 sec
    Drills to practise (1)
    • Tucked L-sit hold (on parallettes) 4 × 15–20 secKnees to the chest, arms locked, shoulders depressed.
  4. Step 4

    One leg extended

    Challenge to open itHold 10 sec × 2 setsOne leg out at a time, 10 sec each
    Drills to practise (1)
    • One-leg L-sit 3 × 10 sec each sideTuck one leg, extend the other. Alternate. Build toward both.
  5. Step 5

    Full L-sit (parallettes)

    Challenge to open itHold 15 secBoth legs extended, 15 sec
    Drills to practise (1)
    • L-sit hold 3 × 15–30 secBoth legs out, parallel to the floor. Compress hard through the hip flexors.
  6. Step 6

    Full L-sit (parallettes)

    Challenge to open itHold 30 secBoth legs extended, 30 sec
    Drills to practise (1)
    • L-sit hold 4 × 20–30 secSame position, longer. Breathe through it rather than holding your breath.
  7. Step 7

    Full L-sit (floor)

    Challenge to open itHold 15 secNo height advantage, 15 sec
    Drills to practise (1)
    • L-sit hold 4 × 10–15 secOn the floor now. Hands flat beside the hips, push down hard, legs clear the ground.
  8. Step 8

    V-sit

    Challenge to open itHold 10 secLegs raised above L position, 10 sec
    Drills to practise (2)
    • V-sit hold 4 × 5–10 secLean back slightly and lift the legs above horizontal. Compression, not momentum.
    • Pike stretch 2 × 60 secThe passive range that the V-sit needs actively.

How the tree works

A node opens only when you pass its challenge: a timed hold, a number of clean reps, or landings out of attempts. Quality you can only judge by eye, such as a straight line or a clean exit, is self-assessed. Practice volume, gym numbers and the coach's opinion never open a node.

Practising a node in Kufu logs a real workout: a short warm-up, the node's drills and a cooldown, on the iPhone or the Apple Watch.

What it builds

Hip-flexor compression, triceps lockout and shoulder depression: the base for the press to handstand.

Skills and weights

Kufu is a hybrid app: the l-sit tree sits beside your barbell and dumbbell work rather than replacing it. Skill work goes first in a session, while you're fresh. The Skills & Lifts plan runs two bodyweight skill days and two gym days a week.

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