L Sit Kicks on Parallel Bar. How-to, proper form and tips

L Sit Kicks on Parallel Bar icon

Exercise is easy if legs are kept lower than horizontal, yet hard with legs horizontal or even higher.

Video demonstration

(excerpt from 'L Sit Kickout'Leave site by David Austin)

How to and step by step instructions:

  1. Stand on parallel bars raising your feet of the ground.
  2. Keep your arms straight and shoulders pressed down, your ears away from the shoulders.
  3. Bring your knees close to chest, toes pointing straight to the floor in a ballerina position.
  4. Extend your legs in a straight position. They should be in horizontal position, or higher.
  5. Bend your knees returning to the starting position.
  6. This is one repetition.

Hints & tips:

  • You should be able to hold a tuck position prior to this exercise.
  • Practice between two chairs if you don't have access to parallel bars.


  • Strong core, shoulders, triceps.

Counting & gamification:

  • Count the number of repetitions.
  • Track your personal record.
  • Set a goal for a given period such as a session, weekend, week or month.

Muscles worked and body parts involved:

Primary , Secondary

Muscles: Full body

Primary muscles: Shoulder, Triceps, Abs, Lats, Hip Flexor, Quads

Secondary muscles: Obliques, Lowerback, Hamstring

Other names

The exercise can be found with other names. Examples are:

  • L Sit Kicks on Parallel Bar
  • L Sit Kickout on Parallel Bar

Muscle: Full body

Collection: L Sit Variations

Category: Bodyweight