Instructions

1. Hang on a pull up bar with a standard pull up grip, shoulder width apart
2. Engage your scapular muscles by pulling your chest up towards the bar
3. With your legs straight and kept together, raise them straight out so your ankles are at waist height
4. Hold this “L position for the required amount of time
5. Lower your legs and release to the ground

Key points

• Keep your shoulders engaged and do not “dead hang” through the movement