Reps Only exercise

L-Sit Pull-up form, muscles worked, and workout tracking

The L-sit pull-up combines a strict pull-up with the legs held straight out at hip height, forcing the lats, biceps, and upper back to pull while the hip flexors and abdominals maintain the L position isometrically. Gymnasts and calisthenics athletes use it to build combined pulling and core strength, as the leg position removes all kipping and makes every rep strictly honest.

L-Sit Pull-up illustration

How to do L-Sit Pull-up

  1. 1Grip a pull-up bar with an overhand, shoulder-width grip and lift your legs together until they are straight and parallel to the floor.
  2. 2Point your toes, lock your knees, and brace your core hard to fix the L position before pulling.
  3. 3Exhale as you pull your chin over the bar, keeping your legs at hip height throughout the rep.
  4. 4Do not let your legs drop, your knees bend, or your body swing as you fatigue.
  5. 5Inhale as you lower under control to straight arms while holding the L, and end the set when the leg position can no longer be maintained.

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Track L-Sit Pull-up in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.