L-Sit Pull-Up

Start

Finish

similar: Pullups

How to do it

Hang with the legs held straight out in front at hip height to form an L, then pull to the bar without letting the legs drop or the hips swing at all.

Muscles worked

Primary: back · Also works: core, biceps

Equipment

Pull-up bar

Common mistakes

• Letting the legs sink below parallel as fatigue sets in, which quietly turns it back into a normal pull-up
• Holding the breath the whole set instead of exhaling at the top of each pull
• Attempting it before you can hold a clean 20-second hanging L-sit

Variations

• Tuck-sit pull-up with knees pulled to chest
• One-leg-extended L-sit pull-up as a stepping stone

Can't do this one? Swap it for

• Pull-Up
• Chin-Up
• Hanging Leg Raise

Related exercises

• Pull-Upback
• Lat Pulldownback
• Barbell Bent-Over Rowback
• Single-Arm Dumbbell Rowback
• Resistance Band Rowback
• Inverted Rowback