Quick Answer
Hanging L-Sit is a advanced strength exercise that targets your abdominals and hip flexors. It uses a pull up bar. Hang from a pull-up bar with an overhand grip, arms fully extended.
Video Tutorial
How to Perform the Hanging L-Sit
- 1
Hang from a pull-up bar with an overhand grip, arms fully extended.
- 2
Engage your core and keep your legs straight and together.
- 3
Lift your legs up in front of you until they are parallel to the ground, forming an 'L' shape.
- 4
Maintain a strong grip and active shoulders.
- 5
Hold this position for the desired duration, breathing steadily.
- 6
Slowly lower your legs back down with control.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Hanging L-Sit isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Hanging Knee Raise
Abdominals • Pull Up Bar
Hanging Pike Leg Raise Negative
Abdominals • Pull Up Bar
L-Sit Hold
Abdominals, Hip Flexors • Body Only
Seated Pike Compression Lift
Abdominals, Hip Flexors • Body Only
Single-Leg Foot-Supported L-Sit
Abdominals, Hip Flexors • Body Only
Advanced Tuck L-Sit Hold
Abdominals, Hip Flexors • Body Only
Frequently Asked Questions
What muscles does the Hanging L-Sit work?
The Hanging L-Sit primarily works your abdominals and hip flexors. Secondary muscles include the forearms, shoulders and lats.
What equipment do I need for the Hanging L-Sit?
The Hanging L-Sit needs a pull up bar. You can perform it at home or at the gym as long as you have what's listed.
Is the Hanging L-Sit suitable for beginners?
The Hanging L-Sit is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Hanging L-Sit should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Hanging L-Sit every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and hip flexors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.