Chair L-Sit Leg Kick
Strengthen your core & legs with Chair L-Sit Leg Kicks! Lift, kick, repeat. A challenging bodyweight exercise you can do anywhere.
The Chair L-Sit Leg Kick mainly works the core and hip adductors (inner thighs), with help from the quads. You'll need: chair.
Required Equipment
Chair L-Sit Leg Kick Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Adductors
Secondary
Quads (quadriceps femoris); Deep Core (transverse abdominis)
Chair L-Sit Leg Kick Variations and Alternatives
How to do the Chair L-Sit Leg Kick
Starting Position:
Sit on the edge of the chair with your legs extended in front of you.
Keep your feet together and your toes pointed.
Place your hands on the edge of the chair beside your hips, fingers facing forward.
Body Positioning:
Lean slightly forward while keeping your back straight.
Engage your core to stabilize your body.
Your shoulders should be over your wrists.
Lift Your Body:
Press down through your hands to lift your hips off the chair.
Your legs should remain extended in front of you, straight and off the ground.
Perform the Leg Kicks:
In this lifted position, kick one leg forward, keeping it straight.
Bring that leg back to the starting position and then kick the other leg forward.
Continue alternating legs in a controlled manner.
Maintain Form:
Ensure your core stays engaged throughout the movement to avoid sagging in your lower back.
Keep your shoulders relaxed and avoid shrugging them up towards your ears.
Breathing:
Inhale as you lift and kick your leg, and exhale when you return it.
Repetitions:
Aim for 5-10 kicks on each leg, adjusting the number based on your strength and comfort level.
Cool Down:
After completing your sets, lower your hips back to the chair and take a moment to stretch your legs and relax your shoulders.
Tips:
If you find this exercise too challenging initially, you can practice just lifting your hips without the leg kicks until you build strength.
Ensure the chair is stable to avoid any risk of falling.
Chair L-Sit Leg Kick FAQs
What muscles does the Chair L-Sit Leg Kick work?
The Chair L-Sit Leg 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 Chair L-Sit Leg Kick?
Chair.
What are some Chair L-Sit Leg Kick variations and alternatives?
Similar exercises include the L-Sit Out Kick, Chair L-Sit, Chair Hold Leg Raises and Chair Seated Leg Kick.
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