L-Sit Pull-Up

PullBarBW

Pull-up performed while holding the legs extended straight out in front (L-sit position) throughout the entire rep. Removes leg-kick momentum entirely and adds a severe core-strength and hip-flexor demand on top of the vertical pull.

Demo: FitnessFAQs

Sets

3

Reps

3-6

Rest

2 min

Contraindications

Requires a strong baseline L-sit hold and 10+ strict pull-ups first; hip flexor strain is common if attempted prematurely.

Setup

Hang from the bar, raise both legs to a straight L-sit position (hips flexed to 90 degrees, knees locked), and hold that position before initiating the pull.

Execution

  1. 1Lock the legs straight and hold the L-sit before pulling
  2. 2Keep the L-sit rigid throughout the entire rep — no leg drop
  3. 3Pull the chin over the bar using strict back mechanics
  4. 4Lower with control while maintaining the L-sit

Key cues

  • Lock the knees, point the toes
  • L-sit stays fixed the whole rep — no kicking
  • Pull with the lats, not momentum
  • Brace the abs hard before initiating

Common faults

  • Legs dropping mid-rep, turning it into a kip
  • Rounding the lower back to compensate for hip flexor fatigue
  • Sacrificing pull-up range of motion to maintain the L-sit
  • Attempting this before mastering both a strict pull-up and an L-sit hold separately

Tweaks

  • Bent-knee 'tuck' version as a regression
  • Single-leg extended L-sit pull-up
  • Add a pause at the top with the L-sit held

Regressions

Dead-Hang Pull-UpChin-Up (Supinated Grip)

Progressions

One-Arm Pull-Up ProgressionMuscle-Up (Bar)

Muscles

Primary: Latissimus Dorsi, Hip Flexors, Rectus Abdominis

Secondary: Biceps Brachii, Quadriceps, Forearms

Notes

A hybrid strength-and-core movement popular in calisthenics programs; not a typical S&C-lab movement but widely used in gymnastics-influenced strength systems.

Sources

Attribution: Calisthenics / Gymnastic Strength Training canon