Also known as: l-sit tuck-ins, l-sit knee tucks, in and outs core, l-tuck in-outs, seated leg tucks

What is L-sit in and outs?

An L-sit in and outs is a dynamic calisthenics move alternating between an L-sit and a tucked position to target the core, hip flexors and obliques. It builds core strength, stability and endurance. This exercise is hard and requires strong core control and shoulder stability.

How to Do L-sit in and outs

  1. Assume L-sit: Sit on the floor or parallettes, place hands beside hips, press down and lift legs parallel to the ground with toes pointed and core braced.
  2. Brace shoulders: Depress and retract the shoulders, tilt the pelvis slightly posteriorly and fully engage the abs to protect the lower back during movement.
  3. Draw knees in: Slowly pull knees toward your chest by rounding the mid-back and contracting the abs; keep hips elevated and avoid using momentum.
  4. Extend legs out: Control the extension by pushing the legs straight back to the parallel L position, maintaining a hollow core and steady breathing.
  5. Breathe and repeat: Exhale as you draw in and inhale as you extend; perform repetitions with strict form and rest if shoulders or lower back fatigue.

Muscle Groups

Core

Description

Initiate in an L-Sit position, lifting your legs parallel to the ground. Engage your core and lean back slightly. Draw your knees toward your chest, rounding your back. Extend your legs back out to the L-Sit position, keeping control. Repeat the movement, emphasizing core engagement and controlled motion. Enhance abdominal strength and endurance through regular practice.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of L-sit in and outs?

L-sit in and outs develop core strength, hip flexor endurance and midline stability while also improving shoulder stability and body control. They translate to better tumbling, pressing and advanced calisthenics skills.

What common mistakes should I avoid with this exercise?

Avoid sagging shoulders, arching the lower back, using momentum to swing legs, and rushing reps. Focus on shoulder depression, a hollowed core, slow controlled motion and full breathing for safety.

How can I progress or regress L-sit in and outs?

Regress with seated knee tucks, supported tuck holds or single-leg L-sit holds. Progress to full range L-sit in and outs, add reps, use parallettes, or try single-leg extensions and weighted leg raises for challenge.