Also known as: l-sit chin-up, l-sit chin-ups, l-hang pull-up, hanging l pull-up, l-hang pull-ups

What is L-Sit Pull-Up?

The L-Sit Pull-Up is a challenging pull-up variation performed while holding the legs straight out in an L position. It primarily targets the lats, core, shoulders and forearms and is rated hard, demanding strong core stability and scapular control.

How to Do L-Sit Pull-Up

  1. Grip the bar: Grab a shoulder-width overhand grip; engage scapula and core. Ensure wrists neutral and legs straight before lifting into the L-sit hang.
  2. Assume L-sit: Raise legs together until horizontal, toes pointed and hips posteriorly tilted; keep a hollow body and braced core throughout.
  3. Scapular engage: Initiate the movement by retracting and depressing the scapula before bending elbows. Maintain the L position and avoid shoulder shrugging.
  4. Pull to chin: Exhale while pulling through the elbows, driving chest toward the bar until your chin clears the bar, keeping legs locked out.
  5. Controlled descent: Pause briefly at the top, then lower slowly with a 2-4 second eccentric to full hang, maintaining core tension and leg extension.

Muscle Groups

Back, Chest, Core, Shoulders, Trapezius, Forearm, Latissimus

Description

Start in an active hang position (hollow position, PPT, core & lats engaged) hands about shoulder width apart. Legs together, and straight out in front of you, in a L- Sit position.

Initiate your pull up with the scapula, while maintaining the L-Sit position. Exhale as you pull yourself up.
Finishing with your chin above the bar.

Pause before slowly lowering yourself back to the start, with arms fully extended. Inhale as you descend. Repeat for repetitions.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of L-Sit Pull-Ups?

L-sit pull-ups build core strength, hip stability and upper-body pulling power. They increase lat and shoulder strength while demanding midline anti-extension, improving posture and transferable calisthenics control.

What are common mistakes when doing L-Sit Pull-Ups?

Common errors include swinging legs, bending knees, shrugging shoulders, pulling with arms first instead of scapular engagement, and rushing the descent. These reduce effectiveness and raise injury risk.

How can I progress or regress this exercise?

Progress with tuck L-sit pulls, band-assisted L variations, slow negatives and longer L-hang holds. Regress using hanging knee raises, standard pull-ups, supported L holds and focused scapular drills to build required strength.