L-Sit Muscle-Up

Technique

How to perform L-Sit Muscle-Up

1. Hang from a sturdy pull-up bar arms fully extended and shoulders depressed.
2. Raise both straight legs to hip level, forming a 90‑degree “L” and locking your knees - brace your core and maintain a hollow body; this is your starting position.
3. Pull explosively by driving your elbows down and back while keeping your legs horizontal, bringing your sternum toward the bar without breaking the L‑sit.
4. As your chest nears the bar, lean your torso forward, roll your wrists over, and let your elbows glide in front of the bar, transitioning smoothly while the legs remain in the L‑sit.
5. Press down on the bar to straighten your arms into a stable top support, shoulders depressed, core tight, and legs still held at 90 degrees.
6. Lower under control back through the transition to the L‑sit hang or dismount safely, then repeat for the prescribed repetitions.

Recommended external demonstration

Watch L-Sit Muscle-Up

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Pectoralis Major Sternocostal Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.