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L-Sit Pull-Up
A pull-up performed while holding an L-sit position, dramatically increasing core demand while pulling.
3 sets of 5-10 reps
Pull-up Bar
Quick Stats
3
Target Muscles
4
Steps
3
Pro Tips
3
Progressions
Benefits
Combines pull and core work
Builds compression strength
Increases difficulty
Develops body control
Step-by-Step Guide
Follow these steps for perfect form
1
Hang from the bar and raise legs to L-sit position.
2
Maintain the L-sit throughout the movement.
3
Pull up until chin clears bar.
4
Lower with control while keeping legs up.
Pro Tips
Master L-sit hold first
Keep legs parallel to ground
Engage core throughout
Common Mistakes
✕Legs dropping during pull
✕Swinging
✕Partial L-sit position
Target Muscles
Primary Muscles
LatsCoreHip Flexors
Secondary Muscles
BicepsQuads
Progressions
Level up your training
1Regular Pull-Up
Easier2Knee Raise Pull-Up
Easier3V-Sit Pull-Up
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Ready to Practice L-Sit Pull-Up?
Find a calisthenics park with pull-up bar near you and start training.