What is One leg L-sit kicks?

One leg L-sit kicks are an easy hanging calisthenics exercise where you hold an L-sit and kick one leg forward at a time. It primarily targets the core and hip flexors while improving stability, control, and hanging strength. Suitable for beginners progressing toward full L-sits.

How to Do One leg L-sit kicks

  1. Grip the bar: Hang from a pull-up bar with a shoulder-width grip, shoulders engaged and scapula slightly depressed to protect the shoulders and prepare for the L hold.
  2. Raise into L: Tuck and lift both legs to a 90-degree L position, engaging your core and hip flexors before initiating the kicking motion to maintain control.
  3. Extend one leg: Slowly extend one leg forward in a controlled kick while keeping the opposite leg fixed at L height; breathe evenly and avoid arching the lower back.
  4. Control the return: Bring the kicked leg back to the L position with control, resisting momentum and keeping tension in the core to prevent swinging of the hips.
  5. Alternate legs: After regaining a stable L hold, perform the same controlled kick with the other leg, keeping equal reps and tempo on both sides for balance.
  6. Dismount safely: Finish by lowering both legs, relaxing shoulders, and stepping or jumping down with bent knees to reduce impact and protect joints.

Muscle Groups

Core

Description

Execute One-Leg L-Sit Kicks while hanging from a bar to target your core and hip flexors. Start by hanging from the bar, legs extended at a 90-degree angle. Engage your core and lift one leg, kicking it forward while keeping the other leg extended. Alternate legs in a controlled manner. This exercise strengthens your core and hip flexors while improving stability and control.

Movement Group

Core

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of One leg L-sit kicks?

One leg L-sit kicks strengthen the core and hip flexors, improve hanging stability and motor control, and aid progress toward full L-sits. They also enhance coordination and endurance for longer static holds.

What common mistakes should I avoid?

Common mistakes include using momentum, arching the lower back, failing to engage the core, and kicking too fast. Focus on slow controlled movement, proper scapular engagement, and breathing to prevent strain.

How can I progress or modify this exercise?

To progress, increase hold time, add slow eccentric lowers, or perform strict L-sits. To modify, practice tucked L holds, single-leg raises on the floor, or supported L holds using parallettes or a low bar.