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The hanging straddle L-sit single leg extension is a core compression exercise that can improve straddle l-sits, pancake strength, toes to bar and more.

The single-leg extension variation of the straddle l-sit is a progression I like to use to improve straddle l-sit compression. Extending one leg at a time allows for greater core compression, a higher leg lift, than holding both legs straight. It's an excellent tool to improve the straddle l-sit hang.

Grip a pull-up bar with a shoulder-width pronated, palms facing down, grip. It's best to place your knuckles on top of the pull-up bar and wrap your thumbs under the bar.

Hang from the bar and allow the shoulder to elevate and relax. Next, bend your knee and lift your thighs towards your chest as if you were performing a deep squat. Part the legs and bring your knees up towards your armpits

Try not to lean your shoulder back. You're training core compression, not shoulder flexion.

For here, slowly extend one leg out into the straddle position. Aim to externally rotate the hip and contract the glute to pull the leg out to the side. When the leg is straight, pause for 3-5sec before bending the knee to return to the hanging squat.

You need to keep the foot above the horizontal line of the hips, do not allow the foot to drop. If you're not able to do this yet, I'd suggest you work on hanging tucks and hanging squats for a few weeks and then retry.

Continue to alternate legs as you perform the specified number of repetitions. Grip and core endurance strength can be a limitation here, so I'd suggest starting with 6-8 alternating reps and slowly building from there.

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