L-Sit Pull-Up

Technique

How to perform L-Sit Pull-Up

1. Grab a pull-up bar so you can hang freely without your feet touching the ground. Grasp it with a shoulder‑width overhand grip and hang with arms fully extended, shoulders depressed, and core engaged.
2. Lift both legs together until they form a 90‑degree angle with your torso, locking your knees and pointing your toes to create a strong L‑sit.
3. Keep your lower back pressed into a hollow body position - this is your starting position.
4. Exhale as you pull your chest toward the bar, driving your elbows down and back while maintaining the L‑sit shape. Focus on squeezing your lats and keeping your legs horizontal.
5. Pause briefly when the bar reaches chest level, ensuring your shoulders stay down and your hips remain flexed at 90 degrees.
6. Inhale as you lower yourself under control, extending your elbows until your arms are fully straight while keeping your legs lifted and torso stable.
7. Repeat for the prescribed repetitions, maintaining constant tension in your core and upper back throughout the set.

GymDaze demonstration

Watch L-Sit Pull-Up

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.