V-Sit

A seated support hold in which the hands press into the floor beside the hips and the straight legs lift high enough that the whole body forms a V — the direct progression from the L-sit. The lift depends on a hollow body: shoulders pressed down and slightly rounded, core locked, and the hips tipped forward and up so the legs can rise well past horizontal. Compression flexibility rather than arm strength is what most people are missing, so a flat-backed pike stretch held for half a minute or more is treated as half the training. The strength side is built with butt scoots and seated leg lifts, sliding the hands from beside the hips toward the knees as the lifts get easier, and the hold itself is layered up from a tucked support through single-leg extensions to both legs high.