Quick Answer
L-Hang Hold is a advanced strength exercise that targets your abdominals and hip flexors. It uses a other. Hang from a pull-up bar or rings with overhand grip, arms fully extended.
Video Tutorial
How to Perform the L-Hang Hold
- 1
Hang from a pull-up bar or rings with overhand grip, arms fully extended.
- 2
Engage core.
- 3
Lift straight legs up in front until they are parallel to the ground, forming an 'L' shape with your body.
- 4
Keep legs straight and together, toes pointed.
- 5
Maintain strong grip and active shoulders (slightly depressed).
- 6
Hold this position for the desired duration, breathing steadily.
- 7
Slowly lower 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 L-Hang Hold isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Single-Leg Foot-Supported L-Sit
Abdominals, Hip Flexors • Body Only
Single-Leg L-Sit
Abdominals, Hip Flexors • Body Only
L-Sit Hold
Abdominals, Hip Flexors • Other
Foot-Supported L-Sit Hold
Abdominals, Triceps • Body Only
Open Tuck L-Sit Hold
Abdominals, Hip Flexors • Body Only
Pallof Press
Abdominals, Obliques • Resistance Bands
Frequently Asked Questions
What muscles does the L-Hang Hold work?
The L-Hang Hold primarily works your abdominals and hip flexors. Secondary muscles include the forearms, shoulders and lats.
What equipment do I need for the L-Hang Hold?
The L-Hang Hold needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the L-Hang Hold suitable for beginners?
The L-Hang Hold 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 L-Hang Hold 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 L-Hang Hold 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.