Seated Straddle Lift
The Seated Straddle Lift is an L-Sit progression. It engages transverse abdominis and activates hip flexors to create core compression. It also includes an additional medial glute movement, strengthening the straddle necessary for many gymnastic and calisthenic movements.
- Type Of Exercise: Mobility
- Muscles: Hips, Abdominals
- Difficulty: Intermediate
- Equipment: Body Only
Seated Straddle Lift
- Begin in a seated straddle and ensure your torso is upright.
- Place your hands flat on the floor between your thighs and straighten your elbows.
- With your elbows and knees locked (quads engaged) see if you can lift your legs off the floor.
- If you can't, slide your hands back (toward your groin) until you can lift your heels with straight legs.
- You want to reach your hands as far toward your ankles as you can while still maintaining your ability to lift your heels.
- Once your ideal hand position is set, lift your legs up as high as possible before lowering just off of the floor.
- Repeat for reps.
- During the set, do not allow your heels to touch the floor, nor your straddle to narrow; pause just off the floor and then immediately lift back up as high as you can.
- Exercise: Vertical Straddle Hang
- Type of Exercise: Flexibility
- Muscles: Hamstrings, Hips, Lats, Shoulders
- Difficulty: Beginner
- Equipment: Stall Bars
- Exercise: Seated Pike Pulse
- Type of Exercise: Mobility
- Muscles: Hips, Abdominals
- Difficulty: Intermediate
- Equipment: Body Only
