Upper Legs Exercise · Body Weight
Kick Out Sit
This move works the front of the hip and quads through a controlled leg extension from a seated position, which makes it useful for building hip flexor and quad endurance without any real load on the spine. It's a simpler, lower-impact way to hit the same muscles a leg raise trains, useful for people easing back into ab and hip work.
Go to the movement steps- Category
- Upper Legs
- Equipment
- Body Weight
- Target
- Hamstrings
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Kick Out Sit
- Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
- Lean back slightly and place your hands on the edge of the bench or chair for support.
- Using your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
- Pause briefly at the top, then slowly bend your knees and bring your feet back toward your body.
- Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the hamstrings.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
Add the Kick Out Sit to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Kick Out Sit mainly targets your Hamstrings, with your Quadriceps helping support the movement, along with your Glutes.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Hamstrings Exercises
Barbell Good Morning
Barbell Straight Leg Deadlift
Cable Assisted Inverse Leg Curl
Dumbbell Lying Femoral
Exercise Ball Seated Hamstring Stretch
Glute-Ham Raise
FAQ
- What muscles does the Kick Out Sit work?
- The Kick Out Sit mainly works your hamstrings. It also helps strengthen your quadriceps and glutes. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Kick Out Sit?
- You do the Kick Out Sit with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Kick Out Sit?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Kick Out Sit?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.