How To Do Hanging One Leg L-sit Hold
The Hanging One Leg L-sit Hold is a core and grip strength exercise performed while hanging from a bar. It mainly targets the abs, hip flexors, shoulders, and forearms. This variation is easier than a full L-sit because one leg stays bent or lowered, making it a great progression exercise. Proper form is important to avoid swinging and to keep constant tension in the core.
Step-by-Step Guide to Properly Execute Hanging One Leg L-sit Hold
Starting Position
Hang from a pull-up bar using an overhand grip with your hands shoulder-width apart. Fully extend your arms and engage your shoulders by pulling them slightly down and back. Keep your body still with your legs hanging straight.
Lifting Phase
Slowly raise one leg straight out in front of you until it is parallel to the floor. The other leg can stay bent or slightly lowered. Tighten your core and keep your torso upright without leaning back.
Holding Phase
Hold this position while keeping the raised leg straight and controlled. Focus on breathing steadily and keeping your shoulders active. Avoid swinging or using momentum.
Finishing Position
Lower the raised leg back down in a slow and controlled manner. Return to a dead hang before switching legs or ending the set.
Hanging One Leg L-sit Hold Workout Plan for All Levels
Beginner: 2 sets of 10–15 second holds per leg, 2–3 minutes rest, 2 times per week
Intermediate: 3 sets of 20–30 second holds per leg, 2–3 minutes rest, 3 times per week
Advanced: 4 sets of 30–45 second holds per leg, 2–3 minutes rest, 4 times per week
What Are The Benefits Of Hanging One Leg L-sit Hold
• Builds strong abdominal and hip flexor muscles
• Improves grip and hanging endurance
• Helps develop shoulder stability and control
• Prepares the body for full L-sits and toes-to-bar
• Improves body awareness while hanging
Common Mistakes to Avoid
• Swinging the body: Using momentum reduces core engagement and control
• Bent raised leg: Keeping the leg straight increases difficulty and effectiveness
• Relaxed shoulders: Losing shoulder tension can cause strain and poor form
Similar Exercises To Try For Your Workout
• Assisted Hanging L-sit Hold
• Hanging Knee Raise Hold
• Full Hanging L-sit Hold
FAQ About “Hanging One Leg L-sit Hold”
Yes, this exercise can be good for beginners who are learning hanging core strength. You only lift one leg, which makes it easier than lifting both legs. It helps you build strength slowly while learning how to control your body on the bar.
Yes, you can make it easier if it feels too hard. You can bend the lifted leg a little or lift it lower instead of straight out. You can also hold the position for a shorter time and rest more between tries.
Most people start to feel stronger after a few weeks of practicing it regularly. If you train a few times each week, your core and grip should slowly improve. Results come faster if you focus on good form and stay consistent.
You should feel this exercise mostly in your core muscles, especially your abs. You may also feel it in your shoulders, arms, and grip because you are hanging. It should feel like your stomach is working to keep your leg lifted and your body steady.
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