L-sit Pull-ups

Introduction

L-sit pull-ups combine the classic pull-up with an isometric abdominal hold. By keeping the legs straight at 90 degrees in front of you throughout the set, this exercise intensely engages both the lats and core while developing hip flexor strength.

Anatomy and Muscles Worked

• Primary muscles: latissimus dorsi, biceps, abdominals (intense isometric)
• Secondary muscles: hip flexors, quadriceps (isometric)
• Stabilizers: obliques, trapezius

Step-by-Step Instructions

1. Hang from the bar in overhand or underhand grip.
2. Raise your straight legs in front of you to 90 degrees (L position).
3. Maintain this L position and perform pull-ups normally.
4. The L hold must not waver during the pull-ups.
5. Lower in control after each rep.

Recommended Sets and Reps

• Intermediate: 3 sets of 3 to 5 reps
• Advanced: 3 sets of 6 to 8 reps

Common Mistakes

• Legs dropping: if legs fall, first strengthen the isometric L-hang.
• Bent knees: legs should stay straight for maximum difficulty.
• Swinging: the body must remain stable despite the L position.

Safety

Prerequisites: L-hang hold for at least 15 seconds and ability to do 8+ classic pull-ups. Hip flexors and hamstrings must be sufficiently flexible.

Variations

• Tuck L-sit pull-ups (knees bent, easier)
• Weighted L-sit pull-ups
• V-sit pull-ups (legs higher)

Target Audience

Intermediate to advanced practitioners seeking to combine pulling work and abdominal strengthening in a single exercise.