L-Sit

The gymnast's gold standard — a deceptively simple-looking hold that reveals true core strength, hip flexor power, shoulder stability, and mental toughness

⚡ Quick Reference

Aspect	Details
Pattern	Core - Anti-Extension + Hip Flexion
Primary Muscles	Core, Rectus Abdominis, Hip Flexors
Secondary Muscles	Transverse Abdominis, Obliques
Stabilizers	Shoulders, Triceps, Quads, Lats
Equipment	Parallettes, Dip Bars, Floor
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Accessory

Movement Summary

🎯 Setup

Starting Position

Equipment placement: Parallettes shoulder-width apart OR hands on floor OR between dip bars
Hand position: Hands directly under shoulders or slightly behind
- Fingers pointing forward (floor/parallettes)
- Neutral grip (dip bars)
Seated start: Begin seated between supports, hands pressing down
Shoulder position: Maximally depress shoulders — push shoulders DOWN away from ears
- This is critical for elevation
- Active shoulder depression throughout
Core engagement: Brace abs as hard as possible BEFORE lifting
Body position: Prepare to lift entire body off ground

Equipment Setup

Equipment	Pros	Cons	Best For
Parallettes	Easier clearance, comfortable grip	Requires equipment	Beginners to L-sit
Dip Bars	Natural grip, good height	May be too wide	Intermediate
Floor	Always available	Hardest (shoulder mobility + compression)	Advanced only
Yoga Blocks	Adjustable height, portable	Less stable	Home practice

Setup Cue

"Hands planted, shoulders pushed down as hard as possible, core braced like someone's about to punch you in the stomach"

🔄 Execution

The Movement

🚀 Getting Into Position
⏸️ The Hold
🫁 Breathing Pattern
🔽 Exiting the Hold

What's happening: Building the L-sit from the ground up

Sit on floor between parallettes/supports, hands planted
Press down HARD into supports — imagine pushing through the floor
Depress shoulders maximally — create space between ears and shoulders
Engage core, posterior pelvic tilt (round lower back slightly)
Press arms straight, lift hips OFF the ground — this is the hardest part
Once hovering, begin extending legs forward
Extend both legs straight out to horizontal position
Point toes, squeeze legs together tight

Tempo: Take 3-5 seconds to build position, no rushing

Feel: Immediate intense shoulder burn, deep core engagement, hip flexors working hard

Common issue: Cannot lift hips off ground → Start with tucked L-sit progression

Key Cues

Primary Cues

"Push the ground away — shoulders down and locked" — shoulder depression is everything
"Make an L — legs perfectly horizontal" — not 80°, not 100°, exactly 90°
"Push heels forward, toes to ceiling" — creates length and proper alignment
"Squeeze everything — glutes, quads, abs, all tight" — total body tension

Hold Duration Guide

Level	Duration	Sets	Rest
Beginner (Tuck)	10-20s	3-5	90-120s
Intermediate (One Leg)	15-30s	3-5	90-120s
Advanced (Full L-Sit)	20-45s	3-5	120s
Expert	45-60s+	4-5	120s

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Hip Flexors (Iliopsoas)	Maximum hip flexion to hold legs at 90°	`██████████` 100%
Rectus Abdominis	Spinal stability, posterior pelvic tilt	`█████████░` 95%
Anterior Deltoids	Shoulder flexion and stabilization	`█████████░` 90%

Secondary Muscles

Muscle	Action	Activation
Transverse Abdominis	Deep core stability, compression	`████████░░` 85%
Triceps	Elbow extension (keep arms locked)	`████████░░` 80%
Obliques	Prevent rotation, assist trunk flexion	`███████░░░` 70%

Stabilizers

Muscle	Role
Quadriceps	Keep legs straight and elevated
Latissimus Dorsi	Shoulder stability, depression
Serratus Anterior	Scapular protraction and depression
Trapezius (Lower)	Scapular depression

Why This Is So Hard

The L-sit requires simultaneous:

Maximum hip flexor strength — holding legs at 90° against gravity with zero momentum
Extreme shoulder strength — depressing scapulae to elevate entire body
Total core tension — maintaining hollow body position while compressed
Compression strength — closing the angle between torso and legs (hamstring flexibility)

Most people can do ONE of these things. Doing ALL at once is what makes L-sits brutally difficult.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Shoulders shrugged up	Shoulders by ears, not depressed	Can't generate elevation, shoulder strain	Actively push shoulders DOWN constantly
Legs below horizontal	Legs at 70-80° instead of 90°	Incomplete L position, easier version	Focus on pushing heels forward, toes up
Bent arms	Elbows bent even slightly	Much easier, not true L-sit	Lock elbows completely straight
Rounded upper back	Excessive thoracic flexion	Poor position, less challenging	Chest slightly out, shoulders forward but not collapsed
Holding breath	No breathing for entire hold	Unsustainable, blood pressure spike	Shallow steady breathing pattern
Hips too low	Not fully elevated off ground	Incomplete position	Press down harder, maximum shoulder depression

Most Common Error

Shoulders creeping up toward ears during the hold — the moment this happens, you lose elevation and the position collapses. Shoulder depression must be MAXIMAL and CONSTANT throughout the entire hold.

Self-Check Checklist

Shoulders maximally depressed (huge space between ears and shoulders)
Arms completely straight (elbows locked)
Legs at exactly horizontal or slightly above (90°+)
Legs straight, together, toes pointed
Hips fully elevated off ground/support
Core braced maximally (posterior pelvic tilt)
Breathing shallowly but steadily
Position sustainable for target duration

🔀 Variations

By Difficulty (Progression Path)

Beginner Progressions
Standard L-Sit
Advanced Progressions

Variation	Position	Difficulty	When to Use
Foot-Supported L-Sit	Heels on ground, hips elevated	Easiest	Learning shoulder depression and elevation
Tucked L-Sit	Knees tucked to chest, hips elevated	Easy	Cannot lift hips with legs extended
Single Leg Tucked	One leg tucked, one extended	Moderate	Transition from tuck to full
One Leg L-Sit	One leg extended horizontal, one bent	Moderate-Hard	Building strength for full L-sit

Progression timeline: Spend 2-4 weeks at each stage, building to 30s holds

Variation	Details	Notes
Parallette L-Sit	Full L on parallettes	Easiest full L-sit (clearance)
Dip Bar L-Sit	Full L on dip bars	Standard difficulty
Floor L-Sit	Full L with hands on floor	Hardest (requires extreme shoulder mobility + compression)

Goal: 30-45s hold with perfect form on chosen implement

Variation	Change	Difficulty	Prerequisites
Straddle L-Sit	Legs spread wide apart	Slightly easier (compression)	Full L-sit 20s
V-Sit	Legs higher than horizontal (110-120°)	Very Hard	Full L-sit 45s
L-Sit to Handstand	Press from L to handstand	Extreme	Full L-sit 30s + handstand
Manna	Legs behind body	Elite-level	Years of training
Weighted L-Sit	Ankle weights	Progressive overload	Full L-sit 60s

By Equipment

Parallettes (Easiest)
Dip Bars
Floor (Hardest)
Rings (Unstable)

Why easier:

Greater clearance for hips and legs
Comfortable neutral grip
Stable base

Best for: Learning the movement, building to 60s holds

Scaling for Success

📊 Programming

Duration Ranges by Goal

Goal	Sets	Duration	Rest	Notes
Skill Development	5-8	10-20s	90-120s	Frequent practice, sub-maximal
Strength	3-5	20-40s	120s	Push toward failure
Endurance	3-4	40-60s	90s	Maximum time under tension

Workout Placement

Program Type	Placement	Rationale
Gymnastics/Bodyweight	Early (after warmup)	Skill work when fresh
Core-focused	Beginning or middle	High neural demand
Upper body day	Middle	After main pressing work
Skill practice	Standalone or daily	Can practice daily at sub-maximal intensity

Frequency

Training Level	Frequency	Volume Per Session	Variation
Beginner (Tuck)	3-4x/week	5-6 sets x 10-20s	Tucked L-sit
Intermediate	3-5x/week	4-5 sets x 20-30s	One-leg or full L-sit
Advanced	4-6x/week	3-5 sets x 30-60s	Full L-sit or progressions

Progression Scheme

Progressive Overload for L-Sit

Progress when you can achieve clean holds:

Increase duration — add 5s per week to each set
Add sets — increase from 3 to 5 sets
Decrease rest — reduce from 120s to 90s between sets
Harder variation — tuck → one leg → full L → V-sit
Harder implement — parallettes → dip bars → floor
Add weight — ankle weights (1-5 lbs)

Never sacrifice form for duration. Perfect 20s > sloppy 40s.

Sample 8-Week Beginner-to-L-Sit Program

Week	Variation	Target	Notes
1-2	Tucked L-Sit	5x15s	Focus on shoulder depression
3-4	Tucked L-Sit	5x25s	Build endurance
5-6	One Leg Extended (alt)	4x20s each	Transition phase
7-8	Full L-Sit attempts	3-4x10-15s	May need to alternate with one-leg sets

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Hollow Body Hold	Cannot lift hips off ground at all	Link
Foot-Supported L-Sit	Learning shoulder depression and elevation
Tucked L-Sit	Can lift hips but not with legs extended
One Leg Extended	Building from tuck to full L

Progressions (Harder)

Exercise	When Ready	Link
V-Sit	45s+ L-sit hold achieved
Floor L-Sit	45s+ parallette L-sit
Straddle L-Sit	Working toward V-sit or manna
L-Sit to Handstand Press	Advanced handstand control + 30s L-sit
Manna	Years of L-sit mastery

Alternatives (Same Goal, Different Movement)

Core + Hip Flexors
Gymnastics Skills
Anywhere Training

Alternative	Position	Good For
Hollow Body Hold	Supine	Building hollow position without elevation
Hanging Leg Raise	Vertical hang	Hip flexor and core strength
V-Up	Floor, dynamic	Dynamic compression strength
Compression Work (pike stretches)	Seated	Flexibility component

Alternative	Skill Transfer
Tuck Planche Hold	Similar shoulder depression and protraction
Handstand	Shoulder and core strength carryover
Front Lever Tuck	Similar body tension requirements
L-Sit Pull-Ups	Combines L-sit with pulling

Alternative	Equipment
Floor L-Sit	Bodyweight only
Parallettes L-Sit	Portable parallettes
Chair L-Sit	Two sturdy chairs
Yoga Block L-Sit	Two yoga blocks

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement/pain	Holding body weight in depression can aggravate	Start with foot-supported, build gradually
Hip flexor strain	Extreme hip flexor demand	Wait until healed, start with hollow body holds
Wrist pain (floor L-sit)	Extreme wrist extension under load	Use parallettes, avoid floor until ready
Lower back pain	Posterior pelvic tilt may aggravate in some	Focus on core engagement, may need regression
Poor hamstring flexibility	Cannot achieve compression for proper position	Work on pike flexibility simultaneously

Stop Immediately If

Sharp shoulder pain (not muscle fatigue)
Wrist pain that doesn't resolve (especially floor L-sit)
Hip flexor sharp pain or popping
Lower back sharp pain
Shoulders unable to depress (creeping up uncontrollably)

Safe Execution

Best practices for L-sit safety:

Master progressions first: Don't skip tucked L-sit phase
Warm up shoulders: Band pull-aparts, scapular depression drills
Perfect form over duration: 10s perfect >>> 30s terrible
Use appropriate equipment: Parallettes before floor
Build gradually: Add 5s per week, not per session
Address flexibility: Work on pike/hamstring flexibility alongside strength

Shoulder Safety

The L-sit demands extreme shoulder stability:

Scapular depression is everything — shoulders away from ears constantly
Never passive hang — active muscle engagement required
Warmup thoroughly — dead hangs, shoulder CARs, band work
Build supporting strength — dips, push-ups, pike push-ups
If shoulders hurt — regress to tucked version or foot-supported

Wrist Considerations (Floor L-Sit)

Floor L-sits are extremely demanding on wrists:

Requires excellent wrist mobility — minimum 90° extension
Build wrist strength separately — wrist push-ups, crawling
Warm up wrists — circles, stretches, loaded holds
Use parallettes if wrists hurt — perfectly acceptable
Consider hand position — fingers spread, weight distributed

Hip Flexor Management

L-sits can cause hip flexor overuse:

Stretch hip flexors regularly — couch stretch, kneeling hip flexor stretch
Balance with hip extension work — bridges, hip thrusts
Don't overtrain — 3-5x/week maximum for intense L-sit work
Watch for hip flexor tendinitis — anterior hip pain, especially with hip flexion

Breathing Reminder

Never hold your breath for the entire hold. Shallow breathing is necessary and expected, but complete breath-holding causes dangerous blood pressure spikes and is unsustainable.

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion to 90° (compression strength)	90°+ hip flexion with straight legs	🔴 High
Shoulder	Flexion + depression + protraction	~90° flexion, extreme depression	🔴 High
Spine	Stability in posterior pelvic tilt	Slight lumbar flexion	🟡 Moderate
Elbow	Extension (locked out)	Full extension maintained	🟡 Moderate
Wrist	Extension (floor L-sit)	90° extension under load	🔴 High (floor only)

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip (Pike Flexibility)	90° hip flexion with straight legs	Seated pike: can touch toes or close	Daily pike stretching, hamstring work
Shoulder	90° flexion + ability to depress scapulae	Overhead reach without arching back	Shoulder mobility drills, scapular depression practice
Wrist (floor L-sit)	90° extension	Back of hands flat on floor, fingers pointing toward knees	Wrist stretches, crawling, use parallettes instead

Critical Flexibility Factor

Pike/Hamstring flexibility is often the limiting factor for L-sits. You need to be able to fold your torso close to your legs (compression strength) while keeping legs straight. If you can't touch your toes in a pike stretch, you'll struggle with L-sits regardless of strength.

Solution: Train pike flexibility separately 4-5x/week. Seated pike stretches, standing toe touches, compression work against the wall.

Compression Strength

L-sits require "compression strength" — the ability to close the angle between torso and legs:

Flexibility component: Hamstring flexibility to allow legs to come close to torso
Strength component: Hip flexor and core strength to actively pull torso and legs together
Test: Lying on back, pull straight legs toward chest with hands behind thighs — gap between chest and legs should be minimal

❓ Common Questions

I can't even lift my hips off the ground. Where do I start?

Start with foot-supported L-sit:

Place hands on parallettes or yoga blocks
Keep heels on the floor
Press down through hands to elevate hips off ground as much as possible
Hold this position for 15-30s
Gradually reduce foot support as you get stronger

Alternate progression: Tucked L-sit with bent knees held to chest. This is much easier than legs extended.

Also build supporting strength:

Shoulder depression holds (dead hangs, scapular pull-ups)
Hollow body holds
Compression drills (seated pike stretches)

My legs won't stay horizontal — they keep dropping. Why?

This indicates weak hip flexors and/or poor hamstring flexibility:

Strength issue:

Your hip flexors aren't strong enough to hold legs at 90° yet
Solution: Hanging knee raises → hanging leg raises → L-sit progression
Pike compression drills against wall

Flexibility issue:

Tight hamstrings prevent you from achieving the compression needed
Test: Can you touch your toes in a seated pike?
Solution: Daily pike stretching, hamstring flexibility work

Form issue:

Not actively pushing heels forward
Solution: Cue "push heels forward and away" while pointing toes up

Should I do this on the floor or use parallettes?

Parallettes are HIGHLY recommended especially when learning:

Use parallettes if:

You're learning L-sits (everyone should start here)
You want to build to longer holds (45-60s)
You have limited wrist mobility
Floor L-sit causes wrist pain

Use floor only if:

You've mastered 45s+ parallette L-sit
You have excellent wrist mobility
You want the ultimate challenge
You're demonstrating mastery

Floor L-sits are significantly harder and require extreme shoulder depression and wrist strength. They're not necessary for strength building — parallettes work equally well.

How long should I be able to hold a tucked L-sit before moving to full L-sit?

Guideline: 30 seconds of clean tucked L-sit before progressing

Progression path:

Tucked L-sit: 30s x 4-5 sets
One leg extended (alternating): 20s each side x 4 sets
One leg extended: 30s each side x 4 sets
Full L-sit attempts: 10-15s x 3-4 sets
Full L-sit: Build from there

Don't rush this progression. Tucked L-sit builds crucial shoulder and core strength that transfers directly to full L-sit.

My shoulders keep creeping up toward my ears during the hold. How do I fix this?

This is the #1 form breakdown in L-sits. Solutions:

Immediate:

End the set when this happens — you've lost the position
Think "push the ground AWAY constantly"
Imagine someone pulling your shoulders down by the armpits

Long-term:

Build scapular depression strength separately:
- Scapular pull-ups (depression from dead hang)
- Scapular push-ups
- Dead hangs with active shoulder position
Reduce hold duration until you can maintain depression throughout
Record yourself from the side to check

Test: If space between ears and shoulders decreases during the hold, you're losing depression. Reset and try shorter holds with perfect form.

Can I practice L-sits every day?

Yes, with caveats:

Safe for daily practice if:

You're treating it as skill work (not max effort every time)
You're doing moderate volume (3-5 sets of sub-maximal holds)
You're not experiencing pain or extreme fatigue
You're balancing with shoulder mobility and hip flexor stretching

Not recommended daily if:

You're going to absolute failure every session
You have shoulder or hip flexor pain that doesn't resolve
You're combining with very high volume of other shoulder-intensive work (handstands, planche, dips)

Suggested weekly structure:

3-4 days: Intense L-sit work (pushing limits)
2-3 days: Light skill practice (50-60% max hold time)
1-2 days: Complete rest or mobility only

Many gymnasts practice L-sits 5-6 days per week as fundamental skill work.

I feel this mostly in my shoulders and arms, not my core. Is that wrong?

Partially normal — shoulders ARE heavily involved, especially when learning. However:

To increase core engagement:

Focus on posterior pelvic tilt — round lower back slightly, tuck tailbone
Brace core maximally before and during hold
Think about pulling knees toward chest (even though they're straight)
Use regression (tucked L-sit) to feel core more

Shoulder dominance is often due to:

Weak core relative to shoulders → Build hollow body holds
Not enough core engagement → Focus on bracing
Arms not locked → Lock elbows completely straight

You should feel:

Shoulders: 90% (especially anterior delts, triceps)
Core: 85-95% (abs, obliques)
Hip flexors: 100% (this will burn intensely)

If you feel ONLY shoulders and zero core, check form and consider regression.

📚 Sources

Biomechanics & Technique:

Sommer, C. (2008). Building the Gymnastic Body: The Science of Gymnastics Strength Training — Tier A
USA Gymnastics Training Manual — Core Skills and Progressions — Tier A
Kavadlo, A. (2013). Raising the Bar: The Definitive Guide to Bar Calisthenics — Tier B

Programming & Progressions:

NSCA Essentials of Strength Training and Conditioning — Core Training Protocols — Tier A
Overcoming Gravity (Steven Low) — Bodyweight Strength Training — Tier B
Gymnastic Bodies Foundation Series — Tier B

Muscle Activation & Research:

McGill, S.M. (2010). Core Training: Evidence Translating to Better Performance and Injury Prevention — Tier A
Escamilla, R.F. et al. (2010). Core Muscle Activation During Swiss Ball and Traditional Abdominal Exercises — Tier A
Willardson, J.M. (2007). Core Stability Training: Applications to Sports Conditioning Programs — Tier A

Safety & Injury Prevention:

Cressey, E. Shoulder Health for Overhead Athletes — Tier B
McGill, S.M. (2015). Back Mechanic: The Step-by-Step McGill Method — Tier A
Physical Therapy applications of gymnastics strength training — Tier B

Flexibility & Compression:

Stretching Scientifically (Thomas Kurz) — Pike Flexibility — Tier B
Kit Laughlin: Overcome Neck and Back Pain — Compression Strength — Tier C
FRC (Functional Range Conditioning) — Hip Mobility Protocols — Tier B

For Mo

When to recommend this exercise:

User wants advanced bodyweight core challenge
User has gymnastics goals (calisthenics, handstands, rings, etc.)
User can hold tucked L-sit for 20s+ or has mastered hollow body hold
User wants portable, equipment-minimal core skill work
User is interested in building compression strength for skills

Who should NOT do this exercise:

Cannot do 30s hollow body hold → Start with Hollow Body Hold
Shoulder pain or injury → Build shoulder stability first, may need medical clearance
Severe hip flexor injury → Use Dead Bug or Plank until healed
Cannot lift hips off ground even in tuck → Start with foot-supported L-sit or hollow body hold
Very poor hamstring flexibility + unwilling to stretch → L-sit will be impossible without pike flexibility

Key coaching cues to emphasize:

"Shoulders DOWN — push the ground away hard"
"Make a perfect L — legs exactly horizontal"
"Push heels forward, point toes to ceiling"
"Lock your elbows completely straight"
"Everything tight — core, quads, glutes, all squeezed"

Common issues to watch for in user feedback:

"Can't lift hips" → Start with foot-supported or tucked L-sit, build scapular depression strength
"Shoulders keep rising" → Shorter holds with perfect form, scapular depression drills
"Legs won't stay horizontal" → Hip flexor weakness + tight hamstrings, use one-leg progression, add pike stretching
"Wrists hurt on floor" → Use parallettes, build wrist mobility separately
"Only feel it in hip flexors" → Normal, but add posterior pelvic tilt focus for more core

Programming guidance:

Pair with: Pull-up training, handstand practice, other gymnastics skills, core work
Avoid same day as: Heavy dips (shoulder fatigue), immediately after max effort handstands
Typical frequency: 3-5x per week for intense work, can be daily at sub-maximal intensity
Volume: 3-5 sets of appropriate progression, rest 90-120s
Place early in workout when fresh (skill work) or middle for strength work

Progression signals:

Ready to progress when: Can hold current variation for 30s x 4-5 sets with perfect form
Regress if: Cannot maintain shoulder depression, hips won't lift, excessive shaking prevents clean hold
Plateau solution: Add pike stretching 5x/week, work scapular depression strength separately

Alternative recommendations based on feedback:

"Too hard" → Hollow Body Hold, foot-supported L-sit, tucked L-sit
"Too easy" → V-sit, floor L-sit, weighted L-sit, L-sit to handstand press
"Tight hamstrings limiting me" → Daily pike stretching, compression drills, seated toe touches
"Shoulder pain" → Scapular depression drills, shoulder mobility work, may need regression
"Wrist pain" → Always use parallettes, wrist mobility work, never force floor L-sit

Special notes:

L-sit is a BENCHMARK exercise in gymnastics and calisthenics — 30s is respectable, 60s is excellent
Most people dramatically underestimate difficulty — warn them it's much harder than it looks
Pike flexibility is often the bottleneck — must be addressed separately
Perfect form on parallettes is better than sloppy form on floor
This is one of the best exercises for compression strength (essential for advanced gymnastics)
Transfers directly to: front lever progressions, handstand press, L-sit pull-ups, V-ups
Can be practiced as skill work (daily, sub-maximal) or strength work (3-4x/week, max effort)
Shoulder depression strength is KEY — if shoulders creep up, the hold collapses

Red flags requiring immediate regression:

Shoulders shrugging up uncontrollably
Unable to achieve even momentary hip elevation
Sharp shoulder or hip flexor pain
Wrist pain that persists despite using parallettes
Excessive shaking preventing any semblance of stable hold

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Equipment Setup​

🔄 Execution​

The Movement​

Key Cues​

Hold Duration Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty (Progression Path)​

By Equipment​

Scaling for Success​

📊 Programming​

Duration Ranges by Goal​

Workout Placement​

Frequency​

Progression Scheme​

Sample 8-Week Beginner-to-L-Sit Program​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives (Same Goal, Different Movement)​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Safe Execution​

Shoulder Safety​

Wrist Considerations (Floor L-Sit)​

Hip Flexor Management​

🦴 Joints Involved​

Mobility Requirements​

Compression Strength​

❓ Common Questions​

📚 Sources​