Hanging L Sit. How-to, proper form and tips

Hanging L Sit icon

The exercise is highly demanding on abs, forearms and grip.

Video demonstration

(excerpt from 'The Hanging L Sit'Leave site by CrossFit)

How to and step by step instructions:

  1. Hand on a pull-up bar in a dead-hang position.
  2. Raise your legs until parallel with the ground, keeping them straight and held together.
  3. Maintain the L position with your legs in a perfect straight position, core engaged.
  4. Count the seconds you can hold.

Hints & tips:

  • You need strong abs prior to perform the exercise.
  • Hanging knee raises or hanging leg raises are good preparations.
  • Don't use the momentum. Exercise should be done slowly.


  • Exhausting exercise where it doesn't take long to fatigue a number of muscles.
  • Strong core.

Counting & gamification:

  • Count the seconds you can hold the position.
  • Set a timer initially with 3 to 5 seconds, increase slowly up to 10 or 15.

Muscles worked and body parts involved:

Primary , Secondary

Muscles: Full body

Primary muscles: Shoulder, Triceps, Obliques, Abs, Lats, Hip Flexor, Quads

Secondary muscles: Hamstring

Muscle: Full body

Collection: L Sit Variations

Flexibility: Harmstring

Category: Isometric