Hanging L-Sit Leg Raise

Abs, Hip FlexorsPull-Up Bar

The hanging L-sit leg raise is a dynamic core exercise on the pull-up bar for your abs and hip flexors. It requires strict body control with zero swinging momentum.

How to do it

1Grab a pull-up bar with a shoulder-width grip and hang with your arms and body fully extended.

2Pull your shoulder blades down and brace your core to eliminate any body swing.

3Exhale and smoothly raise your straight legs out in front until parallel to the floor.

4Hold the L-sit position for a brief pause at the top.

5Slowly lower your legs back to the start under full muscle control.

Common mistakes

Swinging or using momentum, which takes work off your abs and loses control.

Bending your knees, turning the exercise into a knee tuck and reducing load.

Arching your lower back as you lift, placing unwanted stress on your lumbar spine.

Breathing

Inhale at the bottom, exhale as you lift your legs, and maintain steady breathing during the hold and descent.

Make it harder or easier

To make it easier, perform the exercise with bent knees.

To make it harder, hold the static L-sit for several seconds on each rep.

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.