Exercise guide
L Sit Legs Kick On A Chair
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
This advanced core exercise builds exceptional isometric strength in the abs and hip flexors while challenging the quadriceps through dynamic movement. It improves core stability and leg control by requiring a sustained L-sit hold while performing alternating kicks.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place two sturdy chairs side-by-side or use a single wide chair/bench, placing your hands firmly on the edges.
- Sit between your hands with your legs extended straight in front of you, heels touching the floor.
- Depress your shoulders, engage your triceps, and lift your hips off the seat so your body weight is supported entirely by your arms.
- Lift both legs until they are parallel to the floor in a full L-sit position.
How to do it
- While maintaining the L-sit height, exhale and lift one leg slightly higher in a controlled 'kick' or pulsing motion.
- Inhale as you return that leg to the horizontal starting position without letting it drop below hip height.
- Immediately alternate by kicking the opposite leg upward while keeping the first leg perfectly still and horizontal.
- Maintain a steady, rhythmic tempo, ensuring your hips stay pushed forward and elevated between your hands.
Form checklist
- Keep shoulders depressed and pushed away from your ears at all times.
- Lock your elbows completely to provide a stable base of support.
- Keep your knees fully locked and toes pointed to maximize quadriceps engagement.
- Ensure your back remains as upright as possible, avoiding excessive leaning backward.
- Keep your gaze forward to maintain a neutral cervical spine.
Pro tips
- Focus on 'pushing the chair away' to engage the serratus anterior, which helps stabilize the torso and keep the hips high.
- Squeeze your quads as hard as possible; the straighter the leg, the heavier the lever becomes for your lower abdominals.
- Think about pulling your belly button toward your spine to maintain deep transverse abdominis engagement during the kicks.
Make it harder
- Increase the range of motion by kicking the leg toward your face while keeping the stationary leg at hip height.
- Wear ankle weights to significantly increase the demand on the hip flexors and lower abdominals.
Frequently asked
- What muscles does the l sit legs kick on a chair work?
- The l sit legs kick on a chair primarily targets the abs and obliques, and also works the glutes and hamstrings as secondary muscles.
- What equipment do you need for the l sit legs kick on a chair?
- The l sit legs kick on a chair requires no equipment — just your body weight.
- Is the l sit legs kick on a chair good for beginners?
- The l sit legs kick on a chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.