Strength Training · Functional Fitness · Calisthenics
L-Sit Pull-Up
The L-sit pull-up combines a strict pull-up with straight legs held out in front. It trains pulling strength while your abs and hip flexors maintain the L position.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Grip the bar slightly wider than shoulder width with your palms facing away from you.
- Hang with your arms fully extended and your feet off the floor.
- Raise your straight legs in front of you until they are parallel to the floor.
- Pull yourself up until your chin clears the bar, keeping your legs horizontal.
- Lower yourself under control to full arm extension while maintaining the L position.
Form cues
- Squeeze your thighs together.
- Keep your ribs stacked over your hips.
- Exhale as you pull.
Common mistakes
- Legs dropping during the pullPractice with bent knees until you can keep your thighs horizontal throughout each rep.
- Kicking for momentumPause at the bottom until your body is still before starting the next pull.
- Reaching with your chinKeep your neck neutral rather than tipping your head back to clear the bar.
Safety
Losing your grip while your legs are extended can cause an awkward fall. Dropping quickly into the bottom position can strain your shoulders or elbows, especially as you fatigue.
- Use a secure bar with enough clearance in front of you for your extended legs.
- Establish controlled strict pull-ups and a comfortable hanging leg hold before combining them.
- End the set before your grip begins to slip or you lose control of the descent.
- Lower your legs before returning your feet to the floor or a stable step.
Choose an easier version or seek advice from a physiotherapist if hanging or raising your legs causes shoulder, elbow, hip, or lower-back pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pull-Up Bar
Sets and reps
- Sets
- 3–4
- Target
- 3–6 reps
- Rest
- 2 min
Start at the lower end of the range, leaving enough strength for one more controlled rep.