Strength Training · Calisthenics · Gymnastics
Hanging L-Sit
The hanging L-sit is a straight-arm hang with your legs held out horizontally. It trains your abs and hip flexors while challenging your grip and shoulder control.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Higher injury risk
- Rest 1 min
How to do it
- From a stable step, grasp the bar with an overhand, shoulder-width grip, thumbs wrapped around it.
- Lift your feet off the step into a straight-arm hang.
- Raise your legs together in front of you until they are parallel to the floor.
- Hold this L-shaped position with your knees straight.
- Lower your legs slowly beneath you.
- Place your feet back on the step before releasing the bar.
Form cues
- Keep your shoulders gently engaged.
- Draw your ribs toward your pelvis.
- Breathe steadily throughout the hold.
Common mistakes
- Swinging into positionPause in a motionless hang before lifting your legs without momentum.
- Legs drooping during the holdPractice with bent knees until you can keep your thighs horizontal for the full interval.
- Leaning far backwardKeep your torso nearly vertical rather than turning the hold into a reclined position.
Safety
Losing your grip can cause a fall from the bar. Swinging or dropping abruptly into a relaxed hang can strain your shoulders, especially when fatigued.
- Check that the bar is secure before putting your full weight on it.
- Use a bar height and stable step that let you reach support without jumping.
- End the hold before your hands begin to slip or your shoulder control fades.
If hanging causes shoulder, elbow, or back pain, use a feet-supported version or seek guidance from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pull-Up Bar
Sets and reps
- Sets
- 3–4
- Target
- 5–15 seconds
- Rest
- 1 min
Choose a hold duration you can maintain without losing position.