L-Sit Kick Out (male)

L-Sit Kick Out demonstration gif

Instructions:

  • 1Start in an L-sit position with your hands on the floor next to your hips
  • 2Lift your hips off the floor and maintain balance
  • 3Extend your legs out in front in a 'kicking' motion
  • 4Pull your legs back into the L-sit position
  • 5Repeat the motion for desired reps

Tips:

  • Keep your core engaged throughout the movement to maintain balance
  • Try to keep the legs straight and tight when kicking out
  • Avoid bouncing or using momentum, focus on controlled movements
  • Ensure enough warm-up stretches to prevent hip or quad injuries

The L-Sit Kick Out: Strengthening Your Core and Waist

The L-Sit Kick Out is a dynamic bodyweight exercise that targets the waist and engages multiple muscle groups, making it an excellent choice for anyone looking to enhance their core strength and stability. It is particularly popular among fitness enthusiasts and practitioners of calisthenics and gymnastics. If you're asking yourself how to L sit on the floor, mastering the L-Sit Kick Out can be a stepping stone towards achieving that goal.

How to Perform the L-Sit Kick Out

To perform the L-Sit Kick Out, follow these simple steps:

  1. Start in a seated position on the floor with your legs extended in front of you.
  2. Place your hands on the floor beside your hips, fingers pointing forward.
  3. Press down through your hands and lift your hips off the ground while engaging your core. This is the starting position for the L-Sit.
  4. From the L-Sit position, kick your legs forward and slightly upward, while maintaining control in your core and aiming to keep your posture straight.
  5. Return to the starting position and repeat.

Benefits of the L-Sit Kick Out

The L-Sit Kick Out offers numerous benefits:

  • Core Strength: This exercise heavily engages your abdominal muscles, helping to build stability and strength.
  • Improved Flexibility: The movement encourages increased flexibility in the hip flexors and hamstrings.
  • Upper Body Engagement: By pressing into the ground, you also strengthen your shoulders and arms.

Tips for Success

Here are a few tips to help you get the most out of your L-Sit Kick Out:

  • Start slow: Focus on mastering the initial L-Sit position before progressing to the kick out.
  • Use a mat: Performing this exercise on a soft surface can help reduce strain on your wrists.
  • Practice regularly: Consistency is key to improving your strength and mastering the movement.

In addition to the L-Sit Kick Out, you might hear people refer to it colloquially as kick sits. This powerful exercise can be integrated into various workout routines, whether you're a beginner or advanced fitness enthusiast. Incorporate it into your training today to enjoy a stronger, more stable core!

L-Sit Kick Out Muscles Worked

Arms

Back

Core

Legs