Hanging L-Sit

Body region

• Core
• Arms
• Legs

Muscles

Main

• Rectus Abdominis
• Iliopsoas

Helps

• Latissimus Dorsi
• Tensor Fasciae Latae
• Rectus Femoris

Holds

• Teres Major
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Hang from a pull-up bar with arms straight and shoulders pulled down.
2. Brace your abs and raise your straight legs in front of you to horizontal, level with the hips.
3. Hold the L-shape with knees locked and toes pointed.
4. Lower the legs slowly to the hang.

Cues

• Keep the shoulders pulled down and the legs together.
• Bend the knees if straight legs are too hard.

Common mistakes

• Letting the legs sag below parallel.
• Shrugging the shoulders.
• Swinging the body.

Alternatives

• L-Sit
• Hanging Leg Raise