Pull
Pull
L-Sit Pull-ups
Advanced
Level 65/100
L-sit pull-ups combine a pull-up with an L-sit (legs extended horizontally forward). That multiplies demand on the core and hip flexors while keeping full back and arm work—one of the most complete pulling exercises in calisthenics.
LevelIntermediate-Advanced
Sets3-4 × 3-8 reps
Rest2-3 min
EquipmentPull-up bar, Rings
Prerequisites
Own an L-sit for at least 20-30 seconds and a solid pull-up base (8+ reps) before combining them.
Execution
From a hang, raise the legs to horizontal (L-sit). Hold that position for the whole set. From the hanging L-sit, pull until the chin clears the bar. Keep the legs horizontal throughout. Lower with control without dropping the legs.
Extra demand
Holding the legs horizontal requires hard isometric abs, hip flexors, and quads while the back and arms execute the pull.
Typical error
Dropping the legs during the pull to "make it easier." If you must drop them, return to a hanging L-sit without pulling and train the pieces separately.
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