Hanging L-Sit

A static core hold hanging from a bar with the legs extended straight in front of the body at hip height, forming an L shape. It demands strong abdominals, hip flexors and grip.

How to do it

1. Hang from a pull-up bar with an overhand grip, arms straight and the shoulders pulled down.
2. Brace the abdominals and lift the straight legs until they are parallel to the floor.
3. Keep the knees locked and the toes pointed, with the legs together.
4. Hold the position without swinging, breathing steadily.
5. Lower the legs under control to a dead hang.

Tips

• If the legs drop below parallel, bend the knees (a tuck hold) and build up from there.
• Keep the shoulders active; do not hang passively from the joints.
• Squeeze the legs together and point the toes to keep the line tight.

Muscles

Primary: Hip flexors, Abs

Secondary: Forearm flexors, Lats, Quadriceps, Transverse abdominis