L-Sit Pull-Up

Body region

• Back
• Arms
• Core

Muscles

Main

• Latissimus Dorsi
• Teres Major
• Rectus Abdominis

Helps

• Deltoid
• Trapezius
• Rhomboids
• Iliopsoas
• Rectus Femoris
• Biceps
• Brachialis
• Brachioradialis

Holds

• External Oblique
• Internal Oblique

Equipment

• Pull-Up Bar

Technique

1. Hang from a pull-up bar with an overhand grip and lift the straight legs in front of you, until they are parallel to the floor.
2. Hold the L position with the knees locked and toes pointed.
3. Pull yourself up until your chin passes the bar, keeping the legs raised.
4. Lower slowly to a full hang without dropping the legs.

Cues

• Squeeze the quads and abs to keep the legs high.
• Pull the elbows down.

Common mistakes

• Letting the legs drop during the pull.
• Swinging with the legs.
• Bending the knees to cheat.

Alternatives

• Pull-Up
• Hanging Leg Raise