> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# L-sit one-arm hang

> Advanced · Static · Unilateral. Strength

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| | |
| - | - |
| **Difficulty** | Advanced |
| **Velocity** | Static |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 10 s |

## Technique

1. Hang from a ring or a bar with one arm.
2. Engage your scapula back ( Shoulder retraction) and down ( Shoulder depression).
3. Lift your legs up until they are horizontal and straight.
4. Hold this position for time.

<Info>
  **Logging:** Work each side for the time indicated.
</Info>

## Muscles

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  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

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  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Back</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Serratus anterior</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Chest</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Forearms</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Lower trapezius
  * Serratus anterior
  * Latissimus dorsi
  * Pectoralis minor
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/rings" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00b.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=b8d3912667105288799fb9d25919e936" alt="Rings" noZoom className="m-0 w-full h-full object-contain" width="237" height="234" data-path="images/equipment/q00b.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Rings</span></a><a href="/collections/equipment/pullup-bar" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q005.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=11546367fadbabfd528e34c28fff76b3" alt="Pullup bar" noZoom className="m-0 w-full h-full object-contain" width="206" height="283" data-path="images/equipment/q005.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Pullup bar</span></a><a href="/collections/equipment/monkey-bars" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00v.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=fa48b9c6f1e9b6018d065db2529e630d" alt="Monkey bars" noZoom className="m-0 w-full h-full object-contain" width="302" height="278" data-path="images/equipment/q00v.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Monkey bars</span></a><a href="/collections/equipment/hangboard" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00s.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=524fe72e1ef769cca24262938ac26bf1" alt="Hangboard" noZoom className="m-0 w-full h-full object-contain" width="294" height="233" data-path="images/equipment/q00s.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Hangboard</span></a><a href="/collections/equipment/doorway-or-unstable-pullup-bar" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01r.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=bf0db9dc947f00509faf280b7f8c6fc4" alt="Doorway or unstable pullup bar" noZoom className="m-0 w-full h-full object-contain" width="349" height="282" data-path="images/equipment/q01r.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Doorway or unstable pullup bar</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/back" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back</a><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/forearms" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forearms</a><a href="/collections/strength/straight-arm" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Straight-arm</a><a href="/collections/strength/vertical-pulling" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Vertical pulling</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-depression" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />depression</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="One-arm toes-to-bar" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e07c.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=6eeaa5660122b8c1210ff351df6dcf85" href="/exercises/one-arm-toes-to-bar-e07c" width="320" height="320" data-path="images/exercises/e07c.jpg">Advanced</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="One-arm active hang" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e077.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=3ddc8cc51a2c43828fb7ab3330db7589" href="/exercises/one-arm-active-hang-e077" width="320" height="320" data-path="images/exercises/e077.jpg">Advanced</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="One-arm hang" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e078.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=eaa0043434e1a3691e0977db45d5f7f1" href="/exercises/one-arm-hang-e078" width="320" height="320" data-path="images/exercises/e078.jpg">Intermediate</Card>
    <Card title="One-arm hang switches" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e07b.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=9e55ddea4f8d632c3a33e8ad763b634d" href="/exercises/one-arm-hang-switches-e07b" width="320" height="320" data-path="images/exercises/e07b.jpg">Advanced</Card>
    <Card title="One-arm bent-arm hang" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e00m.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=fd8a5d51a624b3e6f8cbc7d371181169" href="/exercises/one-arm-bent-arm-hang-e00m" width="320" height="320" data-path="images/exercises/e00m.jpg">Advanced</Card>
    <Card title="One arm towel hang" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0to.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=96aea43c3222ea9b02ff309452371f74" href="/exercises/one-arm-towel-hang-e0to" width="320" height="320" data-path="images/exercises/e0to.jpg">Advanced</Card>
    <Card title="One-arm scapular pull" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0q8.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=7cd2c4ed6203ae1795bb1100d0b3e317" href="/exercises/one-arm-scapular-pull-e0q8" width="320" height="320" data-path="images/exercises/e0q8.jpg">Advanced</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/l-sit-one-arm-hang-e06h). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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