Exercise guide
L Sit Kick Out
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
This dynamic core exercise combines isometric trunk stability with active leg extension to torch the lower abdominals, hip flexors, and quadriceps. It is highly effective for developing the compression strength required for advanced calisthenics and gymnastics movements.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the floor with your legs extended straight and hands placed flat on the ground next to your mid-thighs.
- Depress your shoulders and press firmly through your palms to lift your hips off the floor.
- Pull your knees slightly toward your chest so your feet are hovering just above the ground.
How to do it
- Exhale as you kick both legs straight out in front of you until they are fully locked, maintaining hip elevation.
- Inhale and pull your knees back toward your chest with control, keeping your feet from touching the floor.
- Maintain a controlled tempo, focusing on a sharp extension and a slow, tucked return.
Form checklist
- Keep your elbows locked out straight throughout the entire set.
- Push the floor away to keep your shoulders down and away from your ears.
- Do not let your heels or glutes touch the ground during the repetitions.
- Maintain a slight hollow-body position by rounding the upper back slightly.
Pro tips
- Squeeze your quadriceps as hard as possible at the point of full extension to maximize the compression effect on the lower abs.
- Lean your torso slightly forward as you kick out to shift your center of gravity and increase deep core tension.
Make it harder
- Perform the kick outs with your hands on yoga blocks or parallettes to increase the required elevation and stability.
- Add a 2-second isometric hold at the point of full leg extension on every rep.
Frequently asked
- What muscles does the l sit kick out work?
- The l sit kick out primarily targets the abs and obliques, and also works the glutes and hamstrings as secondary muscles.
- What equipment do you need for the l sit kick out?
- The l sit kick out requires no equipment — just your body weight.
- Is the l sit kick out good for beginners?
- The l sit kick out is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.