L-Sit Pull-Up
A pull-up performed while holding an L-sit position, dramatically increasing core demand while pulling.
Short answer
L-Sit Pull-Up: an advanced bodyweight exercise for the lats, core and hip flexors. You need a pull-up bar. A typical target: 3 sets of 5-10 reps. If it is still too hard, start with the easier variation, “Knee Raise Pull-Up”. Once it feels easy, “V-Sit Pull-Up” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Hang from the bar and raise legs to L-sit position.
Maintain the L-sit throughout the movement.
Pull up until chin clears bar.
Lower with control while keeping legs up.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the l-sit pull-up work?
The pull itself loads the lats and biceps as any pull-up does. Holding the L adds a continuous demand on the hip flexors, which keep the legs raised, and on the rectus abdominis, which stops the pelvis tilting. Because the legs are held in front, your centre of mass shifts forward and the lats have to work against a slightly different line of pull. The quads work isometrically to keep the knees locked. The result is a movement that fatigues the core well before the back gives out.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 5 to 10 reps, twice a week. Build the components separately first: a 20-second L-sit hold on the floor or parallettes, and 10 strict pull-ups. Then combine. Tucked knees are a legitimate regression and keep the training effect while the hip flexors catch up. Progress by extending the legs further and by holding the L for a beat at the top of each rep.
If you are stuck
Legs dropping during the pull is the near-universal fault and it is a hip flexor endurance problem, not a back problem. Train static L-sit holds separately rather than expecting the position to improve from doing more pull-ups. Swinging is the second issue - the raised legs make you a pendulum, so the core has to stay braced throughout. If the L collapses immediately, regress to a tuck and rebuild from there rather than doing half-hearted reps.
Progressions
Level up your training
L-Sit Pull-Up questions
What muscles do L-sit pull-ups work?
L-sit pull-ups work the lats, biceps, and rear delts like regular pull-ups, plus intense core activation (abs, hip flexors) to maintain the L-sit position throughout.
What are the prerequisites for L-sit pull-ups?
You should be able to do 10+ pull-ups and hold a hanging L-sit for 15+ seconds. Master both skills separately before combining them.
Related Exercises
More Pull exercises
Pull-Up
The king of upper body pulling movements. Targets the lats, biceps, and rear deltoids. A fundamental calisthenics exercise.
Chin-Up
A pull-up variation with supinated (underhand) grip that places more emphasis on the biceps while still working the back.
Wide Grip Pull-Up
A pull-up variation with wider grip that emphasizes lat width and upper back development.
Ready to Practice L-Sit Pull-Up?
Find a calisthenics park with pull-up bar near you and start training.