L-Sit Pull-Up

The L-sit pull-up combines a standard pull-up with holding the legs extended out in front at hip height throughout the entire rep, which adds a heavy isometric core and hip-flexor demand on top of the normal pulling work and removes any leg-kick momentum a strict pull-up already limits. Hang from the bar, raise your legs straight out in front until your body forms an L-shape, then pull yourself up while maintaining that leg position, and lower back down without letting the legs drop. Because the core has to work isometrically the entire time, this is considerably harder than either a strict pull-up or an L-sit hold alone.

1. Hang from the bar and raise your legs straight out in front until your body forms an L-shape
2. Pull yourself up while keeping your legs extended in the L-sit position
3. Lower back down under control without letting your legs drop or bend

• Letting the legs drop or bend partway through the pull, losing the L-sit position
• Attempting this before both a strict pull-up and an L-sit hold are individually solid

• Tucked version, knees bent toward the chest, for a more achievable regression
• Single-leg version, extending only one leg at a time for a lighter core demand