L Sit Chin Up

Muscles worked

Setup

1. Grip the pull-up bar with an underhand (supinated) grip, hands shoulder-width apart.
2. Hang at full extension with your shoulders active and away from your ears.
3. Raise your legs together until they are perfectly parallel to the floor, forming a 90-degree 'L' shape with your torso.
4. Engage your quads to lock your knees straight and point your toes.

How to do it

1. Exhale and pull your chest toward the bar by driving your elbows down and back, maintaining the horizontal leg position.
2. Continue the pull until your chin clears the bar, keeping your core braced to prevent your legs from dipping.
3. Inhale as you lower yourself back to the starting dead-hang position with a controlled 2-3 second tempo.
4. Maintain the L-sit throughout the entire repetition; do not let your feet drop between reps.

Form checklist

• Keep your legs locked straight and parallel to the floor at all times.
• Avoid swinging or using momentum to initiate the pull.
• Ensure a full range of motion by reaching a dead hang at the bottom.
• Keep your chest up and shoulders retracted to maximize lat engagement.

Pro tips

• Squeeze your inner thighs together and flex your quads hard; this creates full-body tension that makes the L-sit feel more stable.
• Think about pulling the bar 'down' to your chest rather than pulling your body 'up' to better activate the lats and mid-back.

Make it harder

• Add a 2-second isometric pause at the top of the movement with your chin over the bar.
• Hold a light dumbbell between your feet to increase the lever load on the hip flexors and abdominals.

Frequently asked

What muscles does the l sit chin up work?

The l sit chin up primarily targets the abs, biceps, lats, and trapezius, and also works the forearms and serratus anterior as secondary muscles.

What equipment do you need for the l sit chin up?

The l sit chin up uses pull up bar.

Is the l sit chin up good for beginners?

The l sit chin up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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