Hanging L-Sit

Abs, Hip Flexors, CorePull-Up Bar

A bodyweight exercise performed on a pull-up bar targeting the abs and hip flexors. It demands strong grip strength, shoulder depression, and hamstring flexibility.

How to do it

1Grab the bar with a shoulder-width grip, dead hang, and pull your shoulder blades down away from your ears.

2Brace your core and tuck your pelvis slightly forward to stop any swinging.

3Raise your straight legs in front of you until they are parallel to the floor.

4Hold this rigid L-position with an upright torso for the target duration.

5Lower your legs back down under control without letting them drop or swing.

Common mistakes

Using momentum or swinging to kick your legs up, removing tension from the abs.

Passively hanging on your shoulder joints without engaging your lats and upper back.

Arching your lower back aggressively to get your legs higher, causing strain.

Breathing

Breathe steadily and rhythmically while holding the position—never hold your breath.

Make it harder or easier

To regress, perform the hold with knees bent at 90 degrees.

To progress, lift your straight legs above parallel.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.