Hello well before months i tried L-sit and i wasnt able to hold it even for a sec, after about a week of doing hanging leg raises i was able to do about 2-3 secs anyway the problem when i was able to do about 5secs was that i was starting feeling pain in my quads when i was holding it much (4secs and more) but i guessed its cause i got weak quads or whatever , well cause of schools etc i stopped doing l-sits and well i tried today in my workout to see how my l-sit is going (i mean on bar not on dip the same goes for the previous l-sits) so i done about 6-7 sec and after i start feeling my quads like getting cramp but i tried and holded it more like 6-7 secs more and i stopped cause of pain not to harm my legs.

I think it was a cramp as i streched it and after a bit it was better, but wtf what can i do to make my quads let me l-sit? do small periods l-sits every workout? But in my workout i do some static hold like when u are in double crunch position u extend legs and ur upper body without letting ur legs or upper body touch the ground.

Anyway
Sorry for the big text , thnx in advance for ur response.

You have tight quadriceps, stretch each one for about 40 seconds, for two sets every day, this will loosen up your quadricep. I had a similar problem, stretching is the solution.

hmmmm maybe but i ll try it as flexibility is always good

Well the only stretch for quad i know is like balancing in one foot (if u want u can touch a wall not to need to balance) and i bring the foot behind like wanting to touch ur butt and u press it with ur leg.

Well so i can stretch it everyday when i m bored but for 40sec in sets of two? No warm up no nothing? just stretch right?

thnx a lot for ur response man and i hope the text was easy understanding cause i was curious if it was or not xD

just stretch em', exactly.. :- )

thats what i do whenever i m bored or remember it , stretch my body at least once per day for about 10 mins (not just legs) and well see how it's going.

Well got stretch time is 40 secs or more ? or like LBM said in one video till u dont feel any stretch that i guess is about 1 min?

thnx a lot in advance as always

hmm maybe, anyway its flexibility problem so one is the solution, STRETCH ,

i think your hip flexors are the problem, its a group of muscles that run from the bottom of our ribs to you knee somewhere, they are what make you bend and extend at the hips, so when you squat or do crunches or leg lifts thats the muscles that are involved.

they are underneath your quadriceps and pain there can often be confused with quadricep pain

here is a video of the kind of stretching that i do for my hip flexors because i had the same problem, hope it helps you out.



i hate this womans voice but she explains it well

I think that the problem may even be a small lack of core/lower back strength. When you core/lower back is not able to hold your legs in the right position, you try to raise your legs and stretch them way too much. And this can cause a cramp in your upper legs.
But stretching is always a good idea !

stretching is always good and thnx for the video vindicated1, i ll try it.

But cause i checked some video of Al Kavadlo it looks like i m not lacking of stretch but of core strength. As i found out that if i squize or whatever more my core then my legs arent fatigue-cramping (whatever) that much so its maybe that i try to continue the L-sit even if my core cant hold it.... dunno , anyway SO DNL must be right, thnx for all ur responses , it just two cases, core strength or stretch , i ll just do and increase both as anybody must do