Muscle groups

Back, Biceps, Triceps, Core, Shoulders


The L-Sit Muscle-Up is an advanced variation where you start in an L-Sit position but transition to having the legs straight and in line with the body when pulling yourself over the bar. Begin by hanging from the bar in an L-Sit position, then pull your chest towards the bar, transitioning your body over by pulling yourself up and forward. As you reach the top, extend your legs to be in line with your body. Press down into the bar to lock out, then lower with control. This targets back, chest, shoulders, and arms, demanding significant upper body and core strength. Master the standard muscle-up before attempting the L-Sit version, ensuring proper form to prevent injury.

Movement Group


Required Equipment

Pull-Up Bar

Progressions And Regressions