What is One Arm L-Sit Hang?

What is One Arm L-Sit Hang? The One Arm L-Sit Hang is a hanging core hold from a pull-up bar where you raise straight legs to form an 'L' while supporting on one arm. It targets the core, shoulders, forearm and back and is a medium-level calisthenics move.

How to Do One Arm L-Sit Hang

  1. Grip the bar: Use a firm overhand grip slightly wider than shoulders; engage scapulae and keep wrists neutral to reduce strain before lifting into the hang.
  2. Raise legs to L: From a dead hang, lift straight legs forward until parallel to the ground, toes pointed and knees fully extended to create the 'L' shape.
  3. Shift to one arm: Shift weight slowly to one arm by actively pulling with that shoulder and maintaining core tension; keep the other arm relaxed or lightly assisting on the bar.
  4. Hold and breathe: Maintain straight legs and tight core; breathe steadily, keep shoulder blades engaged and avoid swinging. Aim for controlled time holds depending on your level.
  5. Exit safely: Lower legs slowly while shifting back to both arms, then descend to a controlled dead hang; rest and repeat only when form remains strict to prevent injury.

Muscle Groups

Core, Shoulders, Forearm, Back

Description

Start by hanging in a pull-up bar with your arms a bit wider than your shoulders.

Raise your legs out in front of you, keep them straight and try to hold them parallel to the ground. Your body should form the shape of a letter 'L'

Maintain the hold for a required amount of time.

Movement Group

Core

Required Equipment

Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the One Arm L-Sit Hang?

The One Arm L-Sit Hang builds core strength, unilateral shoulder stability, grip endurance and scapular control. It improves body awareness and hanging strength useful for advanced calisthenics pulls, presses and static holds.

What common mistakes should I avoid when doing this exercise?

Avoid bending the knees, shrugging or collapsing the active shoulder, excessive swinging, and gripping with a tense wrist. Fix by engaging the scapula, keeping legs straight and progressing from assisted or tuck variations.

How can I progress to or modify the One Arm L-Sit Hang?

Progress from two-arm L-sit hangs, tuck L-sit hangs, or one-arm assisted holds using a band or light touch with the free hand. Use eccentric lowers and increase hold time before attempting the full one-arm version.