# L Sit Kick Out - Canonical: https://fitwill.app/exercise/7823/l-sit-kick-out/ - Media ID: 7823 - Primary muscle: Hips - Body part: Core - Equipment: Body Weight - Video: https://fitwill.app/videos/7823/l-sit-kick-out.mp4 ## Description The L Sit Kick Out is a bodyweight core and hip flexor drill performed from a seated support position. You place your hands flat on the floor beside your hips, lean your weight back into your arms so your hips and feet clear the ground, then extend both legs straight out in front of you until they hover just above the floor. That extended position mimics the bottom half of a floor L Sit, and the movement teaches you to hold it actively rather than letting your legs rest. This exercise is especially useful for calisthenics progressions. If a full L Sit on parallettes or the floor is out of reach, the kick out breaks the hold into a dynamic repetition you can accumulate volume with. It is also a solid conditioning move for anyone whose hip flexors fatigue quickly during hanging leg raises, V Ups, or pistols, since the same hip drive is trained from a very stable base. The main work comes from the hip flexors lifting and holding the weight of your legs, with the abs bracing hard to keep your pelvis tucked and your lower back from arching. The quads firm up to lock the knees straight, and the triceps and shoulders support your torso weight as you lean back. Because your hands stay planted, you can focus entirely on controlling the legs without balance demands getting in the way. Setup matters more than most people expect. Your hand position and backward lean set the height of your hips, and if your shoulders drift too far behind your hands, the abs lose leverage and the move turns into a strained support hold. Start with knees tucked tightly toward your chest, press the floor away, and only then kick the legs out. The extension should be deliberate and smooth, not a flick of the feet. Common use cases include L Sit progressions, warm up activation before leg or core training, and finisher sets when you want high rep hip flexor work without equipment. Keep each kick out controlled, hold the extended position for a beat, and pull the knees back in before repeating. If your lower back starts to arch or your hips drop toward the floor, end the set rather than grinding through sloppy reps. ## Instructions 1. Sit on the floor with your legs bent and place your palms flat on the ground beside your hips, fingers pointing forward or slightly outward. 2. Press through your palms and lean your torso back so your shoulders stack roughly over your wrists, then push down to lift your hips and feet slightly off the floor. 3. Pull your knees in toward your chest to establish a tight tuck, keeping your pelvis rolled back so your lower spine stays rounded rather than arched. 4. Brace your abs and take a breath in before each extension. 5. Kick both legs out together, straightening the knees fully until your legs extend forward at roughly hip height or just below, toes reaching away from you. 6. Pause in the extended L position for one to two seconds, keeping your quads tight and your knees locked. 7. Exhale as you bend your knees and pull them back in toward your chest under control, avoiding letting your feet thump back down to the floor. 8. Keep pushing the floor away with your hands throughout the set so your hips and feet stay off the ground between reps. 9. Repeat for your target repetitions, then lower your hips down and rest with your legs extended before the next set. ## Tips & Tricks - If your heels keep grazing the floor, raise your feet onto a pair of parallettes or low books for your hands, which lifts your hips and gives your legs clearance. - A common mistake is extending the legs but letting the knees bend slightly as fatigue sets in. Squeeze your quads hard at the top of every kick out so the knees lock straight. - Watch for the lower back arching as the legs extend. If it does, tuck the pelvis harder and shorten the range by kicking out only partway until your core strength catches up. - Do not let your shoulders creep up toward your ears. Press actively down through the floor to keep space around your neck and keep the triceps doing their share. - Lean back far enough that your hips are behind your hands, not under them. If you sit too upright, the hip flexors lose range and the move feels cramped at the chest. - Speed is the enemy here. A fast flick of the legs borrows momentum and hides weak points, so treat the extension and the pull back in as two controlled halves. - If your wrists ache, turn your fingers slightly outward or grip onto a pair of flat dumbbell handles to keep your wrists neutral. - Start with short holds, three to five quality kick outs per set, and add reps gradually. The hip flexors respond well to frequent, moderate volume rather than one exhaustive set. ## Frequently Asked Questions ### What muscles does the L Sit Kick Out work? The hip flexors do the primary work of lifting and holding your legs, while the abs brace to keep your pelvis tucked and your back rounded. The quads straighten the knees and the triceps and shoulders support your torso as you lean on your hands. ### Is the L Sit Kick Out good for beginners working toward a full L Sit? Yes, it is one of the most practical floor progressions. Because your hands stay planted and your hips are supported, you can practice the extended L position in repetitions before attempting a sustained static hold. ### How is the L Sit Kick Out different from a tuck L Sit hold? A tuck L Sit is a static hold with the knees bent close to the chest, while the kick out is a dynamic repetition that moves between the tucked support and the extended L position. The kick out trains the transition and builds endurance through the hardest range. ### Why do my hip flexors cramp during the L Sit Kick Out? Cramping usually means the hip flexors are working at or beyond their current strength through a long range. Reduce the hold time at the extended position, do fewer reps per set, and build up gradually as the muscle adapts. ### Can I do the L Sit Kick Out on parallettes instead of the floor? Yes, parallettes actually make the exercise easier because they lift your hands and give your legs clearance to extend without your heels touching the ground. The same lean, tuck, and kick out pattern applies. ### How many reps and sets of the L Sit Kick Out should I do? Three to four sets of five to ten controlled reps works well for most people. Prioritize a locked knee extension and a brief hold over rushing through high numbers. ### My lower back arches when I kick my legs out. How do I fix it? Arching happens when the abs stop controlling the pelvis as the legs extend. Tuck your pelvis before you kick, limit how far the legs travel, and rebuild the range only once you can hold the extension with your lower back rounded. ### What can I substitute if the L Sit Kick Out is too hard? Try single leg kick outs, extending one leg at a time while the other stays tucked, or a static tuck L Sit hold. Both reduce the load on the hip flexors while training the same position. ### Should my feet touch the floor between reps? Ideally no. Keeping your hips and feet elevated for the whole set keeps continuous tension on the hip flexors and abs, which is where most of the benefit comes from. ### Is the L Sit Kick Out safe for my wrists and shoulders? It is generally well tolerated because the arms are mostly supporting bodyweight in a straight position. Warm up your wrists, spread your fingers for a stable base, press the floor away rather than sinking into your shoulders, and stop if you feel sharp joint pain.