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Core · Intermediate

L Hang

Hanging L-position hold for abdominal, hip-flexor, grip, and active-shoulder strength.

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L Hang demonstration

Exercise overview

Training details

CoreHip FlexorsShouldersForearms

Equipment

Pull Up Bar

Sets × time

3 × 15 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hang from a bar or rings with straight arms, active shoulders, and the legs together.
  2. 02Brace the abdomen and posteriorly tilt the pelvis before lifting the legs.
  3. 03Raise both straight legs in front until the hips reach roughly 90 degrees and the body forms an L.
  4. 04Hold the position without bending the knees, leaning back excessively, or swinging.
  5. 05Lower the legs slowly to a stable hang when the prescribed time is complete.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationL-SitHarder progressionL Sit Chin UpRelated variationDumbbell L SitRelated variationRing Tuck L-SitRelated variationAlternating Tuck SitRelated variationChin-Up

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Alternatives

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