Also known as: l-sit kicks, single leg l-sit, hanging l-sit kicks, single-leg l-sit kicks

What is One leg L-sit kicks?

One leg L-sit kicks are a hanging core exercise where you hold an L-sit and alternately kick one leg forward while the other stays extended. It targets the core and hip flexors, builds stability and control, and is rated easy for beginners.

How to Do One leg L-sit kicks

  1. Grip the bar: Hang from a secure bar with a shoulder-width grip, shoulders packed down. Keep arms straight and feet together before lifting into the L-sit.
  2. Set L-sit position: Raise both legs to a 90-degree L-sit, squeezing quads and flexors. Maintain a neutral spine and avoid excessive lumbar rounding.
  3. Engage your core: Brace the core and pull shoulders slightly down and back. Breathe steadily and keep hips level to protect the lower back during kicking.
  4. Kick one leg: Extend one leg forward in a controlled kick, keeping the other leg fixed. Use hip flexors, not momentum, and pause at full extension briefly.
  5. Alternate legs safely: Return kicked leg to L-sit under control, then kick the opposite leg. Perform slow, even reps and stop if shoulders or lower back strain.

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
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 single-leg stability, and enhance coordination. They also build control for advanced L-sit variations and help develop anti-sway shoulder stability during hanging movements.

What common mistakes should I avoid when performing this exercise?

Avoid swinging, using momentum, or letting the hips sag. Don’t bend the kicking knee excessively and avoid holding your breath. Maintain shoulder engagement and a neutral spine to reduce strain on the lower back.

How can I progress or regress one leg L-sit kicks?

Regress with tuck L-sits, seated L-sit holds, or supported L-sits on parallettes. Progress by increasing hold time, performing strict two-leg L-sit holds, or adding slower, higher kicks and controlled negatives for added challenge.