Legs · Bodyweight
L-Sit Kick Out
How to do the l-sit kick out, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit on the floor or between parallettes with your hands pressed down beside your hips and your knees tucked toward your chest. Press hard into the ground to lift your hips off the floor, then kick both legs straight out into an L-sit before tucking them back in. Keep your core locked the whole time and control each kick out.
- 1Intense contraction in your hip flexors and core as you kick out
- 2Your shoulders pressing down to keep your hips lifted
- 3Your quads engaging to lock the legs straight
Common mistakes
- Letting your hips drop back to the floor on the kick out
- Shrugging your shoulders up toward your ears
- Swinging the legs with momentum instead of controlling them
Muscles worked
The l-sit kick out mainly works the hip flexors, upper abs, and lower abs, with the obliques, triceps, quads, glutes, and front delts assisting.
- Hip FlexorsPrimary
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- TricepsSupport
- QuadsSupport
- GlutesSupport
- Front DeltsSupport
- ForearmsMinor
- LatsMinor
Kovo programs the l-sit kick out for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.