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L-Sit Pull-Up
An advanced bodyweight vertical pull-up with legs held straight out in an L-sit position, targeting lats, upper back, and core for building pulling strength and stability.
About Exercise
Equipment
Pull-up Bar
Difficulty
5/5 • Advanced
Primary Muscle Groups
Lats, Abs
Secondary Muscles
Biceps, Forearms, Lower Back
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Abs
8/10Rectus Abdominis, Transverse Abdominis
Traps
7/10Upper Traps, Mid Traps
Hip Flexors
7/10Iliopsoas
Obliques
6/10External Obliques
Biceps
5/10Forearms
4/10Flexors
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
1-8 reps
Rest Between Sets
90-180 seconds
How to Perform
Grasp a pull-up bar with an overhand grip slightly wider than shoulders and hang with arms extended. Engage core to lift straight legs parallel to floor, forming an L-shape.
- Depress shoulder blades to activate upper back.
- Pull body up by driving elbows down until chin clears bar.
- Keep legs straight and core tight throughout ascent.
- Lower body slowly to full arm extension while holding L-sit.
- Maintain toes pointed and knees locked.
Coaching Tips
Form Cues
- Drive elbows to hips.
- Squeeze lats hard.
- Keep legs locked out.
- Avoid swinging.
- Core tight, no arch.
Breathing
Inhale during descent; exhale forcefully during the pull while bracing core.
Tempo
3-1-2
Range of Motion
From full arm extension in active hang with L-sit to chin above bar; legs parallel to floor throughout.
Safety
Safety Notes
- Avoid if shoulder instability or lower back issues present.
- Master standard pull-ups and L-sits first.
- Use controlled tempo to prevent joint strain.
Spotting
Spotting not applicable; use progressions or assistance bands if needed.
Common Mistakes
- Kipping or swinging body.
- Dropping legs during pull.
- Rounding shoulders forward.
- Locking elbows at bottom.
- Insufficient core engagement leading to back arch.
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Wrist or elbow injuries
Flexibility Needed
- Full shoulder flexion
- Hip flexor mobility for leg raise
Build Up First
- Proficient standard pull-ups
- Ability to hold L-sit for 10+ seconds
Also known as
L Sit Pullup, L-Sit Chinup
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