L-sit pull-up
Also called L pull-up
The L-sit pull-up is a pull-up with your straight legs held out in front at hip height the whole time. Your lats and biceps pull, while your abs and hip flexors hold your legs up. Your upper back, forearms and quads help too. The leg position makes the pull harder and trains your core at the same time. You need strong Pull-ups first, plus a clean leg raise in a hang. If you cannot keep your legs up, bend your knees for now.
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How to do it
- Hang from the bar with a shoulder-width grip and straight arms.
- Lift your straight legs until they are level with your hips.
- Pull up while keeping your legs at that height.
- Lower slowly with your legs still up, until your arms are straight.
Form tips
- Raise straight legs to hip height in the hang.
- Pull up while your legs stay level.
- Chin over the bar, keep your legs up all the way down.
Common mistake
- Letting your legs sink as you pull.