How To Do L Hang

L Hang is a challenging exercise that develops the abdominal muscles particularly the lower abdominals, the hip flexors, gluteus muscles and the lower back.

It also actively engages the lat muscles, rear shoulders, upper back and works the forearms.

L Hang requires a strong core section; you have to be able to maintain the L position for an extended period of time.

This will also build strong hips and a flexible lower back.

L Hang Progression & Mobility

  • Take a shoulder width overhand grip on a pull up bar. You can do an alternate grip if you are more comfortable with it.
  • Stabilise your body. Your lower back must be in line with your heels with feet pointing down. Hips must be in line with the shoulders which should be far away from the ears.
  • Contract your hip flexors; pull your upper abdominals toward your ribcage and curl your hips upward to bring your legs straight up.
  • At the top position, your feet should be in line with your knees and hips. Your back should remain at a 90 degree angle.
  • If the L Hang with straight legs is hard for you, another version is to bend the knees at a 90 degree angle and keep it high over the hips.
  • A third version is to bring the knees at the same level as your hips with your feet pointing down.
  • Once you have completed the rep, bring your legs down and return to starting position.
  • Repeat the exercise until you have completed the targeted number of reps or time interval.

Faults, Form and Technique

The most common fault in L Hang is keeping your ears too close to your shoulders at the hang position.

This limits the engagement of the lat muscles in the exercise.

Variations: Paralette L- Sit | Knees To Hips

L Hang