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Ring L-Sit Chin-Up

Step by step instructions, muscle activation and variants for the Ring L-Sit Chin-Up.

HardMiddle back

About this exercise

The Ring L-Sit Chin-Up is an advanced gymnastics movement combining an L-sit hold with a chin-up on gymnastic rings. Maintaining the L-sit position — legs parallel to the floor — while pulling the body up demands exceptional core strength, hip flexor endurance, and lat power simultaneously.

How to Perform

  • Hang from gymnastic rings with a supinated (underhand) grip at shoulder width
  • Compress your core and lift both legs until they are parallel to the floor, forming an L-shape with your body
  • Hold the L-sit position throughout the entire set
  • Pull yourself up by driving your elbows down and back until your chin clears the rings
  • Pause briefly at the top while maintaining the leg position
  • Slowly lower yourself back to the dead hang with the L-sit held
  • Repeat for the desired number of repetitions without letting your legs drop

Muscle Activation

Primary
Middle back
Secondary
BicepsAbsCore

About the Ring L-Sit Chin-Up

The Ring L-Sit Chin-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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