L-Sit Out Kick
Strengthen your core and elevate your fitness! The L-Sit Out Kick builds stability and power. Give it a try!
The L-Sit Out Kick mainly works the core and hip adductors (inner thighs), with help from the quads. No equipment needed: it uses just your bodyweight.
L-Sit Out Kick Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Adductors
Secondary
Deep Core (transverse abdominis); Quads (quadriceps femoris)
L-Sit Out Kick Variations and Alternatives
How to do the L-Sit Out Kick
L-Sit Kick Out
Starting Position:
Sit on the floor with your legs extended in front of you.
Place your hands beside your hips with your fingers pointing forward or slightly outward.
Keep your chest up and shoulders back to maintain good posture.
Movement Instructions:
Press your palms into the floor and lift your hips off the ground while keeping your legs extended.
With your torso upright, hold your body in this L-sit position.
Engage your core to stabilize your position.
While maintaining the L-sit, begin to kick your legs out in front of you. This means extending one leg while the other remains planted.
Alternate kicking each leg out while trying to maintain balance and control throughout the movement.
Return to the starting L-sit position after each kick.
Aim for smooth, controlled movements rather than rushing through the exercise.
Repeat for a set number of repetitions or for a specific duration.
Tips for Beginners:
If you find it challenging to lift your hips, practice holding the L-sit position for shorter durations until you build enough strength.
Keep your knees slightly bent initially if full leg extension is too challenging.
Focus on engaging your abdominal muscles to help stabilize your position.
L-Sit Out Kick FAQs
What muscles does the L-Sit Out Kick work?
The L-Sit Out Kick mainly works the core and hip adductors (inner thighs), with help from the quads. The main muscles are the rectus abdominis and hip adductors.
What equipment do you need for the L-Sit Out Kick?
None. The L-Sit Out Kick is a bodyweight exercise, so you can do it anywhere.
What are some L-Sit Out Kick variations and alternatives?
Similar exercises include the 90-To-90 Kickout Leg Lift, Bear Sit Kickout, L-Sit and Chair L-Sit Leg Kick.
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