L Sit Pull Up

Muscles worked

Setup

1. Grip the pull-up bar with an overhand (pronated) grip, slightly wider than shoulder-width.
2. Hang at full arm extension with your shoulders retracted and depressed (active hang).
3. Lift your legs together until they are perfectly parallel to the floor, creating a 90-degree 'L' shape with your torso.
4. Engage your quads and point your toes to create full-body tension.

How to do it

1. Maintain the L-sit position and pull your chest toward the bar by driving your elbows down toward your ribs, exhaling on the way up.
2. Continue pulling until your chin passes the bar, ensuring your legs do not drop below parallel.
3. Pause for a split second at the peak of the movement to emphasize the isometric core hold.
4. Lower yourself with control back to the starting hang position while inhaling, keeping the legs locked in the L-shape throughout.

Form checklist

• Keep legs perfectly straight with knees locked.
• Ensure the hips stay directly under the bar to prevent swinging.
• Maintain a 90-degree angle at the hips; do not let the feet dip during the pull.
• Keep the neck neutral and avoid reaching with the chin.

Pro tips

• Squeeze your quads and glutes as hard as possible; this irradiation helps stabilize the pelvis and makes the legs feel lighter.
• Focus on pulling the bar 'down' rather than pulling yourself 'up' to better engage the lats and maintain the L-position.

Make it harder

• Add a 3-5 second eccentric (lowering) phase to increase time under tension.
• Perform the movement with a close-grip or neutral-grip to shift the emphasis and increase the stability challenge.

Frequently asked

What muscles does the l sit pull up work?

The l sit pull up primarily targets the lats, rhomboids, and trapezius, and also works the abs, biceps, deltoids, and obliques as secondary muscles.

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

The l sit pull up uses pull up bar.

Is the l sit pull up good for beginners?

The l sit pull 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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