i do one of three things in mma and or kickboxing/muay thai. They're all a little of the wall and require a good level of flexibility and kicking technique to execute but not too much athleticism.
1. if they catch it on their open side throw a round house with your other leg
2. if they catch it on the other side, throw a spinning back kick
3. if they catch it in an strange position and you dont know what to do, throw a flying knee.
These are what work for me. Either your going to hit them and hurt them bad or they'll let go to avoid being hit. These may not appeal to you with the risk of ending up on the ground in a bad position mma wise but there's not much you can do. If they don't make sense just picture the technique in your head and try it in sparring.
To pull these up you need pretty good flexibilty and confidence in your technique. Personally I'm not very athletic yet I can still pull these off because of how flexible i am.