L-Sit Kick Out
L-Sit Kick Out Exercise Description
The L-Sit Kick Out is a bodyweight core and hip-flexor drill that transitions from a supported tuck to a straight-leg L-sit and back under control. It primarily targets the hip flexors (iliopsoas, rectus femoris) and quadriceps during knee extension, while the abdominals (rectus abdominis, transverse abdominis, and obliques) brace the trunk to maintain a neutral lumbar position with slight posterior pelvic tilt. The shoulders and scapular stabilizers (serratus anterior, lower trapezius) work isometrically with the triceps to keep the elbows locked and the shoulders depressed and protracted. Performed on the floor or parallettes, it emphasizes midline stability, straight-arm support, and precise body control without external load. The goal is smooth, controlled leg extension and retraction while maintaining consistent shoulder position and trunk bracing throughout the movement.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis
- Assisting Muscles: Pectineus, Tensor Fasciae Latae
- Stabilizing Muscles: Rectus Abdominis, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers, Triceps Brachii - Long Head
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front, Inner, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors, Knee Extensors
- Joint Involvement: Single-joint
- Muscle Location: Deep Quad, Front Quad, Hip Flexor, Inner Quad, Outer Quad
- Movement Direction: Other
- Muscle Position: Anterior, Lateral, Medial
- Gender: Male
How To Do The L-Sit Kick Out Exercise
‘- Set hands beside your hips on the floor or parallettes, fingers forward; wrists stacked under shoulders.
– Press down to lift hips and feet; lock elbows, depress and slightly protract the shoulders (“push the floor/handles away”).
– Keep head and neck neutral; ribs down; create a light posterior pelvic tilt to keep the low back neutral.
– Start in a tuck: knees toward chest with shins off the floor.
– Squeeze legs together; “kick out” by extending both knees until legs are straight at hip height (thighs about 90° to the torso).
– Briefly hold the L position without shrugging or leaning back; keep elbows straight and shoulders stable.
– Return under control by bending the knees back to the tuck, keeping feet off the floor if repeating.
– Move smoothly—no swinging or bouncing; maintain steady, relaxed breathing.
– Reset if the low back arches, shoulders creep toward the ears, or elbows start to bend.
L-Sit Kick Out Tips
‘- Place hands beside your hips with fingers forward and wrists stacked under your shoulders.
– Press down through your hands to lift hips and feet, locking your elbows.
– Keep shoulders depressed and slightly protracted by “pushing the floor/handles away.”
– Maintain a neutral head and neck with ribs down and a light posterior pelvic tilt to keep the low back neutral.
– Start in a tight tuck with knees toward your chest and shins off the floor.
– Squeeze your legs together before and during the kick out.
– Extend both knees until your legs are straight at hip height, with thighs about 90° to your torso.
– Briefly hold the L position without shrugging or leaning back, keeping elbows straight and shoulders stable.
– Return under control by bending the knees back to the tuck while keeping your feet off the floor.
– Move smoothly without swinging or bouncing, and use steady, relaxed breathing.
– Reset the set if your low back arches, your shoulders creep toward your ears, or your elbows start to bend.
L-Sit Kick Out Beginner Introduction
The L-Sit Kick Out is a bodyweight core drill built around a strong support position and controlled leg motion. From a solid base on the floor or parallettes, the body shifts between a tucked shape and a fully extended “L,” challenging balance, coordination, and tension from head to toe. The movement highlights the front of the hips and thighs as the legs lengthen and straighten, while the abs and side abs brace to keep the midsection steady and the lower back from collapsing.
Because the arms stay rigid throughout, the shoulders, rib cage muscles, lower traps, and triceps work together to hold the torso suspended while the legs move. This creates a demanding blend of straight-arm strength, core stability, and precise leg control rather than a heavy load. When performed well, the exercise showcases smooth transitions, consistent breathing, and a rock-solid upper body as the legs glide in and out of the L position without swinging or shifting through the shoulders.